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