CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Progression levels, cannot progress to the next exercise until you “pass” the previous standard.
All must be at 110% of your snatch
1. 5 rep paused back squat
2. 3 rep overhead squat
3. 2 rep snatch balance
if you can pass this, go the following progressions with a 85% pass number
4. power snatch + overhead squat
5. 3 rep hang snatch [ use straps ]
Then if you can pass ALL this, and it is done without error, you may do a heavy single snatch.
Back Squat (5 rep)
Overhead Squat (3 rep)
Snatch Balance (2 rep)
Power Snatch (1 rep)
Hang Snatch (3 rep)
Snatch (1 rm)
Warm-up
Warm-up (No Measure)
100 walking lunges
50 band pull aparts
50 banded pass overs