CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Power Snatch (3×2)
Build up to a heavy double, then do 3 sets of 2 across
Pause in the catch!
Snatch Pull (5×3)
Working set – across
80-85% Working form
Accessory Work
Warm-up (No Measure)
Snatch setup
2 rounds
10 Reps of each
Snatch deadlift – up/down
Hip connection drill – undo technique to fix technique
5×3
HH Muscle snatch
HH power snatch
Hang power snatch
5 reps of the following
OH squat
Snatch
Smashing some technique today – be patient, be mindful, move with purpose
Finisher
Metcon (Time)
Tabata OH Snatch position hold
8×20″, 10″ rest
35/25kg