Saturday 18th Jan – 11am WOD will run as normal in Front Room. The Bring-a-Friend WOD will also run at 11am in the Rear Room.
FITLAB – CrossFit 3000 – Olympic Lifting
A: 3-Position Snatch (2 Sets @ 70%, 3 Sets @ 75%)
1 x High Hang Snatch
1 x Hang Snatch
1 x Snatch
Eac Set comprises:
Rep 2-below knee
Rep 3-mid thigh
B: Snatch Pull (5 x 5 @ 93% )
C: Snatch Grip Push Press (5 x 5 @ 75%)
Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.