CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (1-1-1-1-1)

Build to heavy single with a MAXIMUM of 95% of CURRENT (Not Theoretical) 1RM.

B: Clean and Jerk (1-1-1-1-1)

Build to a MAXIMUM of 95% of CURRENT 1RM.

C: Front Squat (2-2-2-2-2)

Build to a heavy double with speed out of the bottom.

D: Clean Pull (5 x 2 @ 120%)

E: Midline (5 Sets of 15 reps of each exercise.)

Lying T2B Superset with

Situps with straight legs and plate Over head