CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Hang Clean (HS)
Work up to a heavy single then we are working some volume
Drop the weight 15-20%
Hang Clean (2×3)
Hang Power Snatch (HS)
Again work up to a heavy single then drop it down 15-20% for volume work
Hang Power Snatch
Finisher
Metcon (Weight)
200mt KB Famers Carry RHS
200mt KB Farmers Carry LHS
Control the lean, embrace the lack of grip strength
Metcon (AMRAP – Reps)
If we have time and hands left
Tabata
Hanging knee tucks
Practice
Warm-up (No Measure)
Hang clean drills
Hang power snatch drills
Quick recap of focus points