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