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