CrossFit 3000 South Melbourne – Olympic Lifting
Enter scores for every component every session.
A: Pause Snatch-3 Position (5 sets @ 70%)
3 Pauses: Just off the ground, below knee cap, mid thigh
B: Snatch Balance (5×3 @ 70%)
C: Snatch Grip Deadlift (5×4 @ 90%)
Pause below knee and at mid thigh then control eccentric. No bars to be dropped.
D: Shoulder Press (4-4-4-4)
Hold Lockout for 2 seconds.