Week 10 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

CrossFit 3000 South Melbourne – Olympic Lifting

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A: Snatch ((80%x2, 85%x1, 90%x1)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest single.

B: Clean and Jerk ((80%x2, 85%x1, 90%x1)x3)

C & J Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest single.

C: Front Squat (2 x 2 @ 85%/2 x 2 @ 90%)

D: Clean Pull (2×3 @ 115%, 2×3@125%)

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