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Workout Of The Day

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Workout Of The Day
11 Mar / 2020

Lifting – Week 4 of 6

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A: Clean (4 x 2 @ 75%)
 
B: Snatch Balance (4 x 3 @ 83%)
 
C: Push Press (3 x 3 @ 90%)

 

20 Mar / 2015

Sat 21 Mar

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

4 RFT of:

Run 200 meters

8 x Deadlifts (70/50kg)

Run 200 meters

6 x Front Squat (70/50kg)

Run 200 meters

4 x Squat Cleans (70/50kg)

19 Mar / 2015

Fri 20 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
* Thruster weight is 20/15kg

** Cut off is 14mins.

Then, rest until the clock reaches 15:00, then complete….

B: Metcon (Time)

Row 800 Meters

25 x Thrusters (43/30kg)

15 x C2B Pull-Ups

18 Mar / 2015

Thu 19 mar

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 x 2 @ 95%)

20 Mins

B: Metcon (AMRAP – Reps)

For 10 Mins:

15 x Sit Ups

Max Strict HSPU

Row 12 x Cal every time you break your HSPU

Score is total HSPU

Finisher

C: Good Mornings (3 x 10)

Can use a barbell or band

17 Mar / 2015

Wed 18 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 6 Mins complete:

2 x Snatch Pulls

2 x Hang Power Snatch

Metcon

B: Metcon (Weight)

5 Rds for Heaviest Load of:

1 x Power Clean

1 x Front Squat

1 x Push Jerk

1 x Split Jerk

C: Metcon (Time)

20 – 15 – 10 – 5 reps for time of:

Russian KB Swings (32/24kg)

Push-Ups

16 Mar / 2015

Tues 17 Mar

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: 6 x 200m (Time)

6 x 200m Runs for total time

Rest 1 Min b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

400m Run

10 x Front Squats (50/35kg)

10 x T2B

Finisher

C: Bent Over Row (3 x 10)

15 Mar / 2015

Mon 16 mar

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (5 – 5 – 5 – 5 – 5)

Complete 6 x Alternating Pistols b/w sets of Push Press

B: Metcon (Time)

3 RFT of:

21 x Box Jumps (24/20″)

15 x Bar-Facing Burpees

9 x Power Cleans (60/42.5kg)

Advanced WOD

C: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
**13 Min Cut Off

Rx Weight is 102/70 kg

13 Mar / 2015

Sat 14 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

1200m Run, then

1 x Clean & Jerk @ 70/50kg

1 x Round of Cindy (5 x PU, 10x Push-ups,15 x Squats)

2 x Clean & Jerk

1 x Round of Cindy

3 x Clean & Jerk

1 x Round of Cindy

Etc….

Finisher

B: Metcon (Time)

In pairs, 4 x 200m relay (each partner runs 2 x 200m)

12 Mar / 2015

Fri 13 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 mins (6 x sets):

1 x High Hang Snatch (Power or Squat)

1 x Hang Snatch (Power or Squat)

2 x Snatch (Power or Squat)

Metcon

B: Metcon (2 Rounds for reps)

5 Rounds for AMRepAP (10 Min Clock)

0:30 secs MAX reps Thruster @ 45/30 kg

0:30 secs Rest

0:30 secs MAX reps DU (or Att)

0:30 secs Rest

Score is Total Thrusters/Total DU

11 Mar / 2015

Thur 12 mar

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A1: Metcon (No Measure)

10 Mins Rope Climb Practice

A2: Metcon (AMRAP – Reps)

or Max Rope Climbs to 15′ in 10 Mins

Rx Plus = Legless Rope Climbs

Metcon

B: Metcon (Time)

Complete 7 RFT of:

7 x Ringdips

8 x Burpees to 6′ Target

9 x Box Jumps @ 24/20″

Advanced WOD

C: Metcon (AMRAP – Rounds and Reps)

or AWOD: AMRAP in 10 mins of:

5 x Bar MU

10 x Box Jump @ 30/24″


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