CrossFit 3000 South Melbourne – Olympic Lifting
Enter your Performance and notes for every session
A: 3-Position Snatch (4 Sets @ 60-70% APPROX)
1 x High Hang Snatch
1 x Hang Snatch
1 x Snatch
POSITION POSITION Focus on tension in the hamstrings from the hang positions. Hang Snatch to be executed with start position BELOW THE KNEE(Low Hang).
B: Back Squat (6×4 @ 75%)
C: Jerk Dip Squat (5 x 4 @ 90% of Jerk 1RM)
Simulate exact position of the Jerk Dip NOT a Squat. Vertical torso and knees/toes flare out on the dip.
D: Shoulder Press (5×8 @ 50-60%)
Focus on braced trunk and aggressive lockout of elbows.