CrossFit Barwon – Elite Weightlifting
Weightlifting
Pressing Snatch Balance (5 x 3)
Heaving Snatch Balance (1 RM)
Accessory Work
Metcon (Weight)
30 Weighted Back extensions
30 Chest supported rows
3 rounds
1 round do as heavy as possible
2 rounds go lighter
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)
EMOM x 12
1) 1 x 30″ DEEEEEP goblet squats
2) 10 flex press