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