Week 4 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 77%)

Maximum 3 minutes rest between sets.

B: Clean Lift Off + Clean + Jerk (4 x 2 @ 77%)

Clean Lift Off to BELOW knee.
Maximum 3 minutes rest between sets.

C1: Front Squat (1 x 5 @ 78%-1 x 5 @ 82%-1 x 2 @ 85%)

Maximum 4 minutes rest between sets.

C2: Front Squat (3 x 20 @ Bar)

Keep quads loaded!

Maximum 30 seconds rest between sets.

D: Clean Pull (4 x 3 @ 125%)

E: Midline (4 x 20 of each movement)

Lying T2B Superset with

Situps with straight legs and plate Over head
90 seconds rest between sets

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