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