CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Snatch (3×2)

Let’s get some volume in guys

Heavy double x3

Don’t butcher them, make them all look good, rest as required and drop the weight if you are teaching yourself to fail!

Snatch (4×2)

Drop 10-15% and work technique, check your positions, make all reps ideal positionally – don’t rush

Practice

Snatch Balance (4×2)

Don’t go heavy, we are using this as an exercise in speed under the bar – work speed not weight!

Approx 60% of 1RM

Warm-up

Snatch Drill EMOM (No Measure)

12min EMOM – first round PVC, second round empty bar

1) snatch deadlift

2) snatch extension

3) snatch pull

4) muscle snatch

5) power snatch

6) overhead squat

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