CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Snatch (2,2,2,2,2,2,1,1)

75% – 2,2

80% – 2,2

85% – 2,2

90% – 1,1

Build up to 75% then two sets of doubles, add weight to 80% and repeat etc etc

Accessory Work

Snatch grip press (5×5)

Build up to a weight you can move for 5 sets of 5 reps, last rep of each set should be difficult

Finisher

Metcon (No Measure)

Tabata x 2

Weighted glute bridge

Into

Prone glute holds
Ladies 10kg

Men 20kg

Practice

Warm-up (No Measure)

12 Min EMOM – 1st round PVC Pipe then barbell

10 reps of each

1) OHS

2) BTN Press

3) Snatch Balance

4) Scarecrow Snatch

5) Hang Power Snatch

6) Snatch Pull

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