CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Overhead Squat (4×3)
With a 3″ pause
Rest 2 mins between sets
We are focusing on stability and muscle engagement, so stick to lighter weights
Snatch Balance (3×5)
Now we are focusing on speed under the bar. Again stick with lighter weights.
Rest 90″ between sets
Warm-up
Shoulders (No Measure)
### EDWU 6.1 ###
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
Superset each movement with 5 Squats
Warm-up (No Measure)
2 Rounds
10 Squat therapy on wall
10 OHS with partner – banded
OHS Drill
Snatch Balance Drills