CrossFit Barwon – Elite Chinese weightlifting


6 min: Pressing Snatch Balance (5 x 3)

6 min: Heaving Snatch Balance (5 x 3)

10min: Snatch Balance (5 x 2)

10min: Snatch Pull (5×6 from the low hang with slow ecentric)

Accessory Work

Metcon (Weight)

3 sets of 15 m overhead carry

working towards above 1 rm snatch hopefully


Warm-up (No Measure)

1 minute of each, twice

Banded pull apart

Banded overhead box squat

Knee drops

hands of head stretch with a friend

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