Wed 7 Jan
CrossFit 3000 South Melbourne – CrossFit
On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Weightlifting
A: Pause Snatch (Power or Squat) (2 – 2 – 2 – 2 – 2)
Pause just above knee for 2 count.
Start around 60% and try to increase load each set.
Metcon
B: Metcon (Weight)
EMOM for 10 mins complete:
1 x Clean Pull
2 x Power Clean
1 x Push Jerk
Metcon
C: Metcon (Time)
22 – 16 – 10 reps for time of:
Wallball (9/7kg)
Pushup
Goblet Squat @ 24/16kg
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