CrossFit Barwon – Elite Weightlifting
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
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
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