Week 11 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ((82%x2, 85%x1, 87%x1, 90%x1)x3)

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

B: Clean and Jerk ((82%x2, 85%x1, 87%x1, 90%x1)x3)

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

C: Clean Pull (2 x 3 @ 125% 2 x 3 @ 110%)

D: Front Squat (2 x 2 @ 85%/2 x 2 @ 90%/1 x 1 @ 94%)

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