Week 5 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 70%)

B: Clean and Jerk (3 x 2 @ 70%)

C: Front Squat (3 x 3 @ 70%)

D: Front Squat (4 Sets @ Bar (Drop Sets))

Keep quads loaded!

1. 30 Reps-rest 30 seconds

2. 15 Reps-rest 30 seconds

3. 15 Reps-rest 30 seconds

4. Max reps

E: Clean Pull (4 x 3 @ 95%)

E: Midline (4 x 20 )

Lying T2B Superset with

Situps with straight legs and plate Over head
Maximum 90 seconds rest.

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