CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Snatch Complex – SGPP/SB/OHS
Snatch grip push press
snatch balance
overhead squat
all one move
Work up to a heavy weight then another 5×1 across
For Fun
Metcon (Time)
1 Power Snatch @ 30/45
6 OHS – same weight
2 Power Snatch
7 OHS
3 Power Snatch
8 OHS
4 Power Snatch
9 OHS
5 Power Snatch
10 OHS
Wrist conditioning..?
Practice
Warm-up (No Measure)
1st Round with PVC Pipe
10 Band pullaparts
5 snatch balance
10mt duck walk
5 ohs
10 box jumps
2nd round with barbell
10 PVC Passovers
5 snatch balance
10mt duck walk
5 ohs
10 box jumps