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Workout Of The Day

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Workout Of The Day
20 Aug / 2017

Mon 21 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For total time, run 4 x 200m

*1 min rest between efforts*

B: Metcon (Time)

Mini – Triple G Chipper – For time:

50 x Pullups

40 x Situps

30 x Pistols

20 x Cal Row

10 x DB/KB Push Press (Each Arm)

19 Aug / 2017

Week 8 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 2 @ 70%)

B: Clean Pull + 2 x Clean (5 Sets @ 75%)

C: Push Jerk in Split (5 x 3 @ 30-40%)

Work on timing of lockout and use of legs to absorb the load.

D: Split Jerk (5 x 2 @ 75%)

E: Back Squat (6 x 3 @ 78%)

F: Barbell Jumping Squat (6 x 5 barbell only)

18 Aug / 2017

Sat 19 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Complete AMRAP in 30 Mins of:

2 x Rope Climbs

12 x Russian KB Swings

12 x Box Jumps

One partner runs 400m with medball, while other partner works. Partners then swap, with the other running while the other works. The Medball should always be in motion.

17 Aug / 2017

Fri 18 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 RFT of:

400m Row

400m Run

B: Metcon (No Measure)

Accumulate:

20 x Turkish Get Ups, and

200m Farmers Carry/Powler Push

16 Aug / 2017

Week 8 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3 x 2 @ 65% 3 x 2 @ 70%)

B: Snatch Balance (4 x 2 @ 70%)

Hold bottom position for 3 seconds every rep

C: Snatch Pull (5 x 3 @ 100%)

First rep from the ground.

Reps 2 & 3 from the hang (above knee).

D: Front Squat (5 x 3 @ 78%)

3 box jumps after each set.

16 Aug / 2017

Thu 17 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (4 x 5 @ 80-85%)

B: Metcon (No Measure)

Climbing Cindy – EMOM for 20 mins complete:

Odd: 1 x Round of Cindy

Even: 3 x Deadlifts

(Cindy = 5 Pullups, 10 Pushups, 15 Air Squats per round)

15 Aug / 2017

Wed 16 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (4 x 3 @ 65-70% Pause in Receiving position for 2s)

B: Metcon (Time)

3 RFT of:

400m Run

12 x Clean & Jerk

75 x Double-Unders

**Courtesy of CFNE**

14 Aug / 2017

Tues 15 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM 5 mins complete:

6 x T2B

10 x Alternating Pistols

B: Metcon (No Measure)

6 Rounds for Quality of:

7 x DB Hang Squat Cleans

10 x V-Sit Ups

30 x Double Unders

13 Aug / 2017

Mon 14 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (3 – 3 – 3 – 3)

B: Metcon (Time)

‘Midlife Crisis’ – For time complete:

30 x HSPU

30 x C2B Pull-Ups

30 x Push Press

30 x Over Bar Burpees

30 x Wall Balls

12 Aug / 2017

Week 7 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Pause Snatch(2 Position) (5 x 2 @ 75%)

1 x Pause Snatch below knee

1 x Snatch
1 Set = (1 x below knee + 1 x from ground) x 2

B: Clean (6 x 3 @ 70%)

C: Push Press/Split Jerk Complex (5 x 3 @ 60-70% Approximately )

1 Set=(1 x Push Press + 1 x Split Jerk) x 3

Focus on vertical dip, timing and balance of receiving position.

D: Back Squat (6 x 6 @ 70 %)

D: Barbell Jumping Squat (5 x 5 Barbell only)


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