CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Heaving Snatch Balance (3 x 1)

Try to hit 90%+ of your snatch

Hang Snatch (3 x 1 at 85%+ NO FOOTWORK)

Romanian Deadlift (4 x 4 Snatch grip – can use straps 70-90%)

Deadlift starting at the hips and going down but not touching the ground

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side

%d bloggers like this: