CrossFit Barwon – CrossFit
Weightlifting
Olympic class all day
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
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
Warm-up (No Measure)
10 Minute EMOM
1 Power snatch
1 Low hang Power snatch
2 Overhead squats
Then 10 minut to max snatch
Then 10 Min EMOM
1 Low hang Power clean
1 Front squat
1 Push press
1 Jerk
Then 10 min to max CJ