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Workout Of The Day

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Workout Of The Day
12 Dec / 2018

Week 9 of 9-It’s GO time!

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch + Snatch (3 x 1 @ 70%)

Above Knee/Full Depth receiving position

B: Clean + 2 x Jerks (3 x 1 @ 70%)

C: Front Squat (3 x 1 @ 75%)

12 Dec / 2018

Thursday 13th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Muscle-Up Practice & Progressions (AMRAP – Reps)

10 Mins

B: Metcon (No Measure)

4 rounds for Quality of:

55 x Double Unders

20 x DB Snatch

15 x Ring Dips

10 x Med Ball Cleans

C: Bench Press (5 x 3 @ 70% – Fast off the chest)

11 Dec / 2018

Wednesday 12th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Split Jerk (2 – 2 – 2 – 2 – 2)

B: Metcon (Time)

4 RFT of:

400m Run

12 x Burpee Box Jump Overs

9 x Hang Power Cleans

6 x Push Jerk

10 Dec / 2018

Tuesday 11th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

8 x C2B Pullups

8 x Thrusters

8 x Over Bar Burpees

or C: Metcon (Time)

AWOD – 5 RFT of

5 x Ring Muscle-ups

12 x Thrusters

D: Metcon (Time)

18 – 15 – 12 reps for time of:

KB Swings

Box Jump Overs

09 Dec / 2018

Monday 10th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Partner Relay – In pairs complete:

4 x 400m (2 each)

4 x 200m (2 each)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 mins of:

7 x Power Clean

200m Run

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 mins of:

10 x Deadlift

Run 200m

08 Dec / 2018

Week 8 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (85/1, 87/1, 90/1, 93/1)

B: Clean and Jerk (85/1, 87/1, 90/1, 93/1)

C: Front Squat (3 x 1 @ 90%)

D: Clean Pull (3 x 2 @ 115%)

07 Dec / 2018

Saturday 8th Dec

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 26 mins of:

1200m Run, then

2 x Clean & Jerk

1 x Round of Cindy

4 x Clean & Jerk

1 x Round of Cindy

6 x Clean & Jerk

1 x Round of Cindy

Etc….

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

06 Dec / 2018

Friday 7th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (4 x 4 @ 75%)

B: Metcon (Time)

4 Rounds for time of:

400m Run

10 x Deadlift @ 70% of Part A

C: Turkish Get Up (3 x 3 (each arm) 1-2 sec pause in each position)

05 Dec / 2018

Week 8 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 1 @ 90%)

B: Split Jerk (1-1-1-1)

C: Back Squat (3 x 2 @ 90%)

D: Snatch Pull (2 x 2 @ 115%)

05 Dec / 2018

Thursday 6th Dec

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CrossFit 3000 South Melbourne – CrossFit

or B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

A: Metcon (Time)

2/3 Angie – For time:

66 x Pullups

66 x Pushups

66 x Situps

66 x Air Squats


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