CrossFit Barwon – Elite Chinese 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!


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 (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

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