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Workout Of The Day

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Workout Of The Day
23 Jun / 2018

Week 7 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%,3@70%,2@80%,(2@85%,2@90%,1@92%)x3 )

B: Clean and Jerk (3@60%,3@70%,2@80%,(2@85%,2@90%,1@92%)x3 )

C: Clean Pull (2@100%, 2@105%, 2@110%, 2@100%)

D: Front Squat (2@60%, 2@70%, 2@80%, 2@85%,2@90%)

22 Jun / 2018

Saturday 23rd June

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (3 x 2 @ 70%)

B: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

21 Jun / 2018

Friday 22nd June

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CrossFit 3000 South Melbourne – CrossFit

A1: Snatch (3 x 2 @ 80%)

A2: Snatch (2 x 2 @ 85%)

A3: Snatch (2 x 2 @ 90%)

B: Metcon (Time)

5 RFT of:

15 x Wall Balls

10 x Russian KB Swings

7 x Burpees

20 Jun / 2018

Week 7 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2@60%, (2@70%, 2@80%,2@85%)x2)

B: Clean and Jerk (2@60%, (2@70%, 2@80%,2@85%)x2)

C: Back Squat (2@60%,2@70%,2@80%,2@85%, 3×2@90%)

20 Jun / 2018

Thursday 21st June

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

3 RFT of:

400m Run

25 x Pull-Ups (Rx+ = Ring Pull-Ups)

12 Deadlifts, 9 x Hang Power Cleans, 6 x Push Jerk

B: Bench Press (3 – 3 – 3 – 3 – 3 Tempo)

Tempo is 3/1/X: 3s down, 1s Pause, Explode Up

19 Jun / 2018

Wednesday 20th June

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

200m Run

15 x Box Jumps

15 x Push-Ups

15 x T2B

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

30 x Double Unders

20 x Abmat Sit Ups

10 x Burpees to 6″ Target

18 Jun / 2018

Tuesday 19th June

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CrossFit 3000 South Melbourne – CrossFit

A1: Back Squat (4 x 3 @ 5RM)

5 x Strict Tempo Pull Ups b/w each set.

Explode Up, 1s Pause at Top, 3s Lower – X/1/3

A2: Back Squat (Max Reps at 3 RM)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

6 x Power Cleans

8 x Strict HSPU

or C: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
10 Min Time Cap

**Snatch are Squat Snatch**

17 Jun / 2018

Monday 18th June

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (3 x 3 @ 95% of 3RM)

5 x Strict Ring Dips b/w all sets (including warm-up sets)

B: Metcon (8 Rounds for distance)

8 x 30s Max Effort Row for Metres

Rest 60s between efforts

16 Jun / 2018

Week 6 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 2@80%, 2@85%, 3×2@90%)

B: Clean and Jerk (3@60%, 3@70%, 2@80%, 2@85%, 3×2@90%)

C: Snatch Pull (4 x 2 @ 105%)

D: Back Squat (3@60%, 3@70%, 3@80%, 3 x 2 @85%)

15 Jun / 2018

Saturday 16th June

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CrossFit 3000 South Melbourne – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Score is total time minus the rest.

Keep each round as consistent as possible.


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