CrossFit Barwon – Elite Chinese weightlifting


Hang Snatch (1×2)

Grip is going to be the issue

Make sure and use Hookgrip

Re-tighten the back for the second rep

If you max out early, drop 10-15% and do 2 sets of 2 reps

Accessory Work

Snatch Pull (4×3)

Go heavy! Think 90% +/-5%

These figures are just a guide, go as heavy as you can without losing form

Be confident & aggressive…


Snatch Drill EMOM (No Measure)

12min EMOM – first round PVC, second round empty bar

1) snatch deadlift

2) snatch extension

3) snatch pull

4) muscle snatch

5) power snatch

6) overhead squat
On my Count – 10 reps pm

Don’t rush!

Do 4,5 & 6 from the hang position

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