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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 (3@60%, 3@70%, 4×2@80%)

B: Clean and Jerk (3@60%, 3@70%, 4×2@80%)

C: Snatch Pull (4 x 3 @ 80%)

From low hang position-just below knee.

D: Front Squat (4 x 3 @ 80%)

E: Snatch Grip Seated Press (4 x 5)

Behind the neck, sitting on bench or box.

F: Bent Over Row (3 x 10)

Rest 1 minute between sets

G: Dips (3 x 10)

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