CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Power Snatch (1×1)
Week 2 of heavy singles
Spend some time building up slowly making sure position is 👌🏼
15 mins to reach today’s heavy single
Clean and Jerk (1×1)
So that we get some clean practise in we are doing full clean and jerks not powers!
Nail the clean, reset for the jerk
Punch to the roof – head through
Burpee penalties for wrong footing!
15 mins
Metcon
Metcon (Time)
10!
OHS 42.5/30
KB SDHP 32/24
15min cap
Warm-up
Warm-up (No Measure)
10 of each with barbell – slowly
Snatch
Setup
High hang muscle
Hang muscle
Hang power
High pull with slow start – hips
Snatch – 5 reps
Clean
setup
Clean deadlift with slow lower
Clean pull
Muscle clean
Power clean
Clean – 5 reps
Jerk
Setup
Strict press – head through
Push press – strong lock out
Push jerk
Split jerk – 5 reps
Go through the movements slowly, going down the same way you went up!