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