Week 2 of 6-Squat and Pull Cycle. Focus on Recovery is Essential


Sunday 1st march Weightlifting and Open Gym is cancelled. We have a number of coaches away re-certifying their L1 Course. Sunday lifting returns 8 March. Sorry for the inconvenience.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/75%, 4 x 1 @ 80%)

B: Snatch Pull from Deficit (5 x 4 @ 85%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Use 1 thick mat

C: Snatch Grip Push Press (2 x 4 @ 87%, 2 x 3 @ 87%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (5 x 3 @ 87%)

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