Week 1 of 6
CrossFit 3000 South Melbourne – Olympic Lifting
Enter your Performance and notes for every session
A: Snatch (5×4 @ 75%)
Pause for 3 seconds at the bottom of Reps 2 & 4 of each set
B: 3 Position Clean (5 Sets @ 70-75%)
1 x Hang Clean(Above Knee)
1 x Low Hang Clean(Below Knee)
1 x Clean
C: Split Jerk (2-2-2-2-2)
Build to a TECHNICALLY SOUND double(From the Racks) with no press out.
D: Snatch Balance (2-2-2-2-2-2)
Focus on fast feet and solid lockout.
E: Front Squat (3-3-3-3-3)
First working set to be the weight used for your Cleans in Part ‘B’.