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Workout Of The Day

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Workout Of The Day
22 Apr / 2018

Monday 23rd April

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Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

 

Metcon (6 Rounds for calories)

6 Rounds of 3 mins of:

5 x Power Cleans

5 x Hang Squat Cleans

10 x Pull-Ups

10 x Box Jumps

Row for Max calories in remaining time

Rest 2 minutes between rounds.

Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ((82%x2, 85%x1, 87%x1, 90%x1)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest singles.

B: Clean and Jerk ((82%x2, 85%x1, 87%x1, 90%x1)x3)

C & J Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest singles.

C: Clean Pull (2 x 3 @ 125% 2 x 3 @ 110%)

D: Front Squat (2 x 2 @ 85%/2 x 2 @ 90%/1 x 1 @ 94%)

20 Apr / 2018

Sat 21st April

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (3 x 2 @ 80% (PClean & Push Jerk))

B: Metcon (5 Rounds for reps)

Cindy, Row & Go! 5 Rounds, each of 3mins of:

1 Round of Cindy, then

15/12 Cal Row, then

Max Reps of Clean & Jerks in remaining time

Rest 1 min b/w rounds

Score is total # of Clean & Jerks. Use 60% or less of your 1RM C&J.

1 Rd Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

CrossFit 3000 South Melbourne – Olympic Lifting

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A: Snatch ((82%x2, 87%x1, 93%x1)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest singles.

B: Back Squat (2 x 2 @ 85%/2 x 2 @ 90%/1 x 1 @ 94%)

C: Snatch Pull (3 x 3 @ 125%)

14 Apr / 2018

Fri 20th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Bench Press (5 – 5 – 5 – 5 – 5)

B: Metcon (Time)

Run Annie, Run!

50 – 40 – 30 – 20 – 10 reps for time of:

Double Unders, and

Situps

Run 200m after each round

**18 min time cap**

14 Apr / 2018

Thurs 19th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Metcon (Time)

10 – 1 reps for time of:

Deadlifts (<60% of 1RM)
2x Alternating Pistols

B: Metcon (Time)

For time:

50 x Thrusters &

50 x Wall Balls

**10 x Burpees anytime you put the bar down**

14 Apr / 2018

Wed 18th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Metcon (Weight)

E2MOM for 10 mins complete:

2 x Power Snatch @ 70%

2 x Snatch @ same weight

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Hang Power Clean

Over Bar Burpees

Rx+ = OHS

14 Apr / 2018

Tues 17th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Pause Back Squat (3 x 5 @ 80%)

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD – Complete AMRAP in 20 mins of:

40m Prowler (Moderate Weight)

80m WL with Medball 9/7kg

120 x Double Unders

160m KB Farmers Carry

200m Run (together)

Divide work evenly

14 Apr / 2018

Mon 16th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Metcon (No Measure)

5 rounds for quality

1 x Push Press

1 x Push Jerk

2 x Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Push Press

10 x Box Jumps

200 m run

CrossFit 3000 South Melbourne – Olympic Lifting

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A: Snatch ((80%x2, 85%x1, 90%x1)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest single.

B: Clean and Jerk ((80%x2, 85%x1, 90%x1)x3)

C & J Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest single.

C: Front Squat (2 x 2 @ 85%/2 x 2 @ 90%)

D: Clean Pull (2×3 @ 115%, 2×3@125%)


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