Wed 7 Jan

CrossFit 3000 South Melbourne – CrossFit

On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)

Weightlifting

A: Pause Snatch (Power or Squat) (2 – 2 – 2 – 2 – 2)

Pause just above knee for 2 count.
Start around 60% and try to increase load each set.

Metcon

B: Metcon (Weight)

EMOM for 10 mins complete:

1 x Clean Pull

2 x Power Clean

1 x Push Jerk

Metcon

C: Metcon (Time)

22 – 16 – 10 reps for time of:

Wallball (9/7kg)

Pushup

Goblet Squat @ 24/16kg

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