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

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