CrossFit Barwon – Elite Chinese 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 (No Measure)

100 walking lunges

50 band pull aparts

50 banded pass overs

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