CrossFit Barwon – CrossFit
Strength
Overhead Squat (15 minute EMOM, 1 rep)
Power Snatch (15 minute EMOM, 1 rep)
Accessory Work
Romanian Deadlift (8 reps snatch grip, SS 16 supine ring rows, 3 sets)
Deadlift starting at the hips and going down but not touching the ground
Warm-up
Warm-up (No Measure)
EDWU + Oly Warmup
Then all the snatch drills,
Focus on high pull with correct timing,
– hip high pull
– knee to hip dl
– hang high pull
– Low hang high pull
– high hang power
– hang power
– low hang power