Transition Week

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5×4 @ 70%)

-3 minutes rest maximum between sets

-No press outs(reduce weight if pressing out)

B: Clean Pull + Clean + 2 Jerks (6 sets @ 70%)

-Pause for 3 seconds in split position on final Jerk

-Reduce weight if pressing out in the jerk

C: Back Squat (6×4 @ 70%)

D: Midline (5 Sets (15 Reps of each exercise))

Lying T2B Superset with

Situps with straight legs and plate Over head

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