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

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