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

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