Week 7-Strength, Hypertrophy & Consistency


Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 3 @ 78%)

Rest 3 minutes between sets

B: Clean and Jerk (3 x 2 @ 78%)

Rest 3 minutes between sets

C: Front Squat (4 x 3 @ 80%)

Rest 4 minutes between sers

D: Clean Pull (4 x 3 @ 125%)

Plank Drag Throughs (4 x 16 (8 per side alternating))

Drag DB or Sand Bag whilst maintaining Plank

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