Wed 19 Aug – Accessory Day

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bent Over Row (3 x 8 – Under-grasp grip – Thumbs out)

B: Static Overhead Barbell Hold (4 x 30sec Hold – start @ 50% of Snatch weight)

Jerk/Press width grip – off racks.

C: KB/DB Bent Over Row (3 x 8 – Neutral Grip – Thumbs up)

D: One-Handed Overhead DB/KB Walk (8 x 10m – (40m each Arm))

E: Prowler Push (60m @ BW (Men) or at 75% BW (Ladies))

F: Farmer’s Carry (80m One-handed carry @ 32/24kg – 4 x 10m each arm )

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