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Week 6 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

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Week 6 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

Week 6 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 76%)

Maximum 3 minutes rest between sets.

B: Clean Lift Off + Clean + Jerk (4 x 2 @ 76%)

Clean Lift Off to BELOW knee.
Maximum 3 minutes rest between sets.

C: Front Squat (1 x 5 @ 76%-1 x 5 @ 89%-1 x 5 @ 83%)

Maximum 4 minutes rest between sets.

Enter Weight for 3 working sets in notes.

D: Clean Pull (4 x 3 @ 120%)

Maximum 3 minutes rest between sets.

E: Midline (4 x 20 of each movement)

Lying T2B Superset with

Situps with straight legs and plate Over head
90 seconds rest between sets

F: Front Squat (4 sets @ +4kg(drop Sets))

Score is MAX Reps.

Add 4kg to bar.

Keep quads loaded!

1. 30 Reps-rest 30 seconds

2. 15 Reps-rest 30 seconds

3. 15 Reps-rest 30 seconds

4. Max reps

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