CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Try to EMOM at 30 sets,

ALL SETS Start at 50% or less then previous finish weight.

A: Behind The Neck Jerk (10 x 3)

B: Snatch Balance (10 x 2)

C: Hang Snatch (10 x 1)

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side

Warm-up (No Measure)

starting at 8/16 kg, + 4 kilo on the swings and rows. 4 sets

12 double kb swings

12 kb bent over rows

12 lighter kb bottoms up press

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