CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Power Snatch (5×2)
Volume work today
Every set should look as good as the first, if not better
Spend time warming up on the lighter weights with good positioning
Sets start at 80% -/+5% of 1RM
Snatch Pull (5×4)
These pulls are to be done from the high hang position.
Do your sets as heavy as you can with good form
Be aggressive
Tight back!
Finisher
Metcon (Time)
5 sets – 15″ on 45″ rest
To the ⏰
15″ catch position holds @ 50% of 1RM
Elbow pits forward
Head through
Abs on
Hips initiate the 1/4 squat – sit back
Warm-up
Warm-up (No Measure)
Snatch drills – from above knee only
Starting from the top
– high hang muscle snatch
20 banded pull apart
– high hang pull
20 banded pull apart
– low hang muscle snatch
10 OH banded bench sits
– low hang pull
10 OH banded bench sits
– OH 1/4 squats with barbell
– power snatch
In the warm up focus on mind muscle connection through the back you should feel your muscles engage
Sit to bench – hips initiate the movement
Purposefully try to sit down with knees bending first to feel the difference