Week 10 of 12

CrossFit 3000 South Melbourne – Olympic Lifting

2017 INAUGURAL CF3000 WEIGHTLIFTING CLASSIC
September 24th 9am-1pm
BBQ Afterwards!

A: Snatch (1 x 2 @ 85%)

Snatch Waves:

#1-3 @ 65%, 2 @ 70%, 2 @ 75%

#2-3 @ 70%, 2 @ 75%, 2 @ 78%

#3-3 @ 78%, 2 @ 82%, 2 @ 85%

B: Snatch Balance (4 x 2 80-90%)

Add your weight to comments. Record your heaviest set.

C: Jerk Dip Squat (5 x 3 @ 125-140%(1RM Jerk))

Simulate exact position of the Jerk Dip NOT a Squat. Vertical torso and knees/toes flare out on the dip.

D: Front Squat (5 x 2 @ 85%)

E: Barbell Jumping Squat (6 x 5)

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