82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Workout Of The Day

Home
Workout Of The Day
21 Jul / 2019

Monday 22 July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Push Press (12 mins to find 3RM for the day)

B: Metcon (Time)

4 RFT of:

Run 200 meters

12 x Deadlifts

12 x Box Jumps

C: Metcon (Time)

10 – 1 Reps for time of:

Thrusters

K2E

20 Jul / 2019

Week 4 of 9-Get Stronger Cycle

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 2 @ 86%)

B: Clean and Jerk (2/78, 2/82, 2/86, 1/90, 1/92)

C: Clean Pull from Deficit (5 x 2 @ 100%)

Only use deficit if you can maintain a neutral spine and hips lower than shoulders in start position.

D: Back Squat (3/70, 4/75, 8/80)

19 Jul / 2019

Saturday 20th July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (15 mins to work to a 3RM for the Day)

B: The Admiral (Time)

3 RFT of:

20 x Burpee Pull-Ups

20 x Front Squats

20 x Box Jumps

18 Jul / 2019

Friday 19th July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (5 x 3 @ 75-80%)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

40 x Double Unders

20 x Alternating Pistols

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

15 x Russian KB Swings

15/10 x Cal Row

17 Jul / 2019

Week 4 of 9-Get Stronger Cycle

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Grip Push Press (5 x 3 @ 55%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

B: Overhead Squat (4 x 3 @ 80%)

Work off Snatch 1RM if you haven’t established OHS 1RM.

C: Snatch Pull from Deficit (4 x 3 @ 80%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Standing on 1 Rubber mat.

D: Back Squat (3/60, 3/70, 4 x 5 @ 80%)

17 Jul / 2019

Thursday 18th July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Split Jerk (12 mins to find 2RM for the day)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Hang Power Cleans

5 x Push Jerk

5 x Front Squats

5 x Deadlift

(Rx+= Dumbbells)

C: Back Squat (4 x 5 @ 90% of 5RM)

16 Jul / 2019

Wednesday 16th July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Shoulder Press (12 mins to work to a 3RM for the Day)

B: Metcon (AMRAP – Rounds and Reps)

With a 20 min clock, Run 1200m, then in remaining time, complete AMRAP of:

  4 x Strict HSPU

  8 x C2B Pull-ups

  12 x Goblet Squats

15 Jul / 2019

Tuesday 16th July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (18 mins to find 3RM for the day)

B: Metcon (AMRAP – Rounds and Reps)

“The Axe” – Complete AMRAP in 12 mins of:

15 x Calorie Row

12 x Burpee Box Jumps

9 x Clean and Jerks

**Courtesy of CF New England**

14 Jul / 2019

Hand Stand Cycle – Re-Test

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Gymnastics

MOBILITY

STRENGTH

Superset 1:

2 x 8-10 Tuck Ups

2 x 8-10 Blocked Push Ups

Superset 2:

2 x 6 Side to side

2 x 10 Z Press

SKILL

– HS Walk

-HSPU Strict or Kipping

-HSH

SKILL RE-TEST

– HSH/Free Standing HSH : Max Time

– HS Walk: Max Distance

-HSPU: Max Strict/Kipping UB

14 Jul / 2019

Monday 15th July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

Run 400m

10 x Front Squats

or B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**18 Min Time Cap**

C: Metcon (Time)

3 RFT of:

10 x Power Cleans

10 x Over Bar Burpees


1 2 3 4 199