Technical Week

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Complex (10 Sets @ <50%)

Snatch High Pull + Snatch + Snatch Balance + OHS
The aim is 10 SOLID working sets.

B: Snatch Lift Off (5 x 3 @ 75%)

Snatch Deadlift to BELOW knee
Take 3 seconds to lower bar back to the ground on every rep.

C: Plank-Weighted (5 x 1min )

Plank Hold with weight place on mid back.
Must have the ability to plank for 90 seconds prior to progressing to weighted planks.

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