CrossFit Barwon – Elite Chinese weightlifting

Technique revision

Three position

power snatch shapes

Weightlifting

Power Snatch (4 x 3 position, High, hang, low at above 60%)

Accessory Work

Metcon (Weight)

25 hip extensions*

into 30″ hold

15 dumbbell rdl to row

rest

*ANY mention of how much it burns makes the set not count, we know it burns, don’t need to be reminded

Warm-up

Warm-up (No Measure)

40-30-20-10

Death march with weight

1/2 Lu raises

Prisoner superman rocks

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