CrossFit Barwon – CrossFit
Strength
Hang Snatch (7 Min to find 1 RM)
rest 2 min, max unbroken HS walk, [ mulligans before 2 m ]
Paused Back Squat (EMOM x 12, 1 rep)
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
snatch drillz!!!
– OHS
– pressing snatch bal
– heaving snatch bal
– snatch bal
– hip power snatch
– hip snatch
– hang snatch