CrossFit Barwon – Elite Chinese weightlifting
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…
Warm-up
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