Week 4 of 8-Overhead Strength & Speed Under the Bar

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (2@60%, 2@70%, 4 x 2@80%)

Above the knee

B: Hang Snatch Pull Below Knee (2×3@ 90%, 2×3@ 100%)

Start from the hip and lower bar to just BELOW the knee. Hold onto bar for the whole set.

C: Push Press (3@60%, 3@65%, 4×2@70%)

3 second pause at top of each rep.

D: Back Squat (2@60%, 2@70%, 2@80%, 2@85%, 2×2@90%, 3@80%)

Close Menu
Close Panel