Week 4 of 9-Get Stronger Cycle

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Grip Push Press (5 x 3 @ 55%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

B: Overhead Squat (4 x 3 @ 80%)

Work off Snatch 1RM if you haven’t established OHS 1RM.

C: Snatch Pull from Deficit (4 x 3 @ 80%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Standing on 1 Rubber mat.

D: Back Squat (3/60, 3/70, 4 x 5 @ 80%)

Close Menu
Close Panel