Week 1 of 6

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%)

Time Permitting

Focus on braced trunk and aggressive lockout of elbows.

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