Mon 19 Sep

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Power Snatch (EMOM for 6 Mins complete 5/4 Reps @ 45/30kg)

Weightlifting

B: Squat Clean and Jerk (10 Mins to build to heavy double)

Push Jerk

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Mins of:

5 x Deadlift @ 60/42.5kg

5 x Hang Power Clean

5 x Push Jerk

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