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