Week 1 of 4

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (60/3, 70/2, 75/2, 80/2, 85/1 x 3)

B: Clean and Jerk (60/3, 70/2, 75/2, 80/2, 85/1 x 3)

D: Back & Midline (4 x 10)

KB Swings

Single Arm Rows
Complete the 4 Sets without Rest. You can use KB or DB for the Single rows.

C: Front Squat (Heavy Single, then 2 x 1 @90% of that.)

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