CrossFit Barwon – Elite Chinese 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


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

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