CrossFit Barwon – Elite Weightlifting


Hang Power Snatch (HS, Hang power snatch + behind the neck push jerk)

Hang Snatch (HS, Hang Snatch + Snatch Balance)

Snatch (1 RM Press grip)

Only do this if you finish early, if you cant do this talk to the coach


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
technique work

– High hang pull

– High hang muscle snatch

– Hang pull

– Hang muscle snatch

– BTN press

– BTN push press

– Snatch balance

– Hang power snatch

– Hang snatch

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