Week 1of 12-Strength, Hypertrophy and Consistency

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 3 @ 70%)

Maximum 3 minutes rest between sets.

B: Clean and Jerk (5 x 3 @ 70%)

Maximum 3 minutes rest between sets.

C1: Front Squat (3 x 5 @ 75%)

C2: Front Squat (3 x 20 @ Bar-Drop Sets)

Complete 3 x 20 with narrower stance and quads continually loaded. 2 minutes rest between sets.

D: Clean Pull (4 x 3 @ 110%)

E: Plank Drag Throughs (3 x 16)

Drag DB or Sand Bag whilst maintaining Plank

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