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Week 1 of 8-Overhead Strength & Speed Under the Bar

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Week 1 of 8-Overhead Strength & Speed Under the Bar

Week 1 of 8-Overhead Strength & Speed Under the Bar

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Grip Push Press (5 x 4 @ 55%(Of Snatch))

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

B: Overhead Squat (4 x 4 @ 80%(Snatch))

C: Hang Clean & Push Jerk (3 + 3 @ 60%, 5 x 3+3 @70%)

Above the Knee
3 + 3= 3 x Hang Cleans then 3 x Push Jerks

D: Snatch Grip Bent Row (4 x 10)

Use weight that maintains excellent mechanics.

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