Week 3 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 75%)

Maximum 3 minutes rest between sets.

B: Clean + 2 x Jerks (4 x 2 @ 75%)

Maximum 3 minutes rest between sets.

C1: Front Squat (1 x 5 @ 78%-1 x 5 @ 80%-1 x 5 @ 82%)

Maximum 4 minutes rest between sets.

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

Maximum 45 Seconds rest between sets.

D: Clean Pull (4 x 3 @ 120%)

E: Midline (4 x 20 of each movement)

Lying T2B Superset with

Situps with straight legs and plate Over head

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