CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Overhead Squat (4 sets, 2 reps)

This is your strength component

Aim to build to 75-80% of 1 RM then 4 sets across

*Use a rack

Snatch Pull (4 sets, 4 reps)

This is also a strength component so go heavy

You should have data in Wodify from last time

Technique revision

Metcon (Weight)

EMOM x 12 – Building

Each minute:

2 x Hang Power Snatch

1 x OHS
This is you drill component so focus more on technique than weight

Warm-up

Warm-up (No Measure)

3 Snatch Deadlift – 3 Snatch Pull – 3 Muscle Snatch

20 Band pullaparts

3 Snatch Pull – 3 Muscle Snatch – 3 Power Snatch

20 Air Squats

3 Muscle Snatch – 3 Power Snatch – 3 OHS

20 OH Pull aparts in Squat

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