CrossFit Barwon – Relentless Weightlifting

Weightlifting

1: Overhead Squat (Partial depth 5 sets of 3 reps @ 40%)

2a: Snatch Pull (From knee, 3 sets of 5 reps @ 50%)

2b: Scarecrow Snatch (from hip, 3 sets of 5 reps)

Scarecrow snatch

3: Hang Power Snatch (mid thigh, 2 jumping pulls and 1 HPS)

4 set of 9 reps (3 reps) bar only

4a: Good Mornings (5 set of 5 reps at 30%)

4b: Push Press (5 set of 5 reps @ 40%)

5a: Back Squat (partial depth, 5 setf or 5 reps @ 60%)

5b: Shoulder Press (jerk stance supported, 5 setf or 5 reps @30%)

Warm-up

obviously we’ve got a lot to get through so if you want to warmup prior to class that would be awesome!

the expectation is that your ready to roll with toilet stops done and gear on and ready. Be eilte

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

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