CrossFit Barwon – Elite Weightlifting


Metcon (No Measure)

30 ” Over head Barbell hold

5″ transition

20″ max rep high high pulls

5″ transition

4 rounds

Hang Power Snatch (no feet, heavy single)

Metcon (No Measure)

With a friend as your anchor

2 min amrap

5 nordic culrs into 90″ Static hold

3 rounds


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
then static work,

then technique work on the snatch

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