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
15 Aug / 2018

Thursday 16th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 mins:

2 x Hang Power Snatch

2 x Hang Snatch (or OHS)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 mins of:

10 x Thrusters

150/100m Row

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 mins of:

10 x Push Press

10 x Burpees

14 Aug / 2018

Wednesday 15th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 Mins:

1 x Hang Power Clean

1 x Hang Squat Clean

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

5 x Strict Pull-Ups (Rx+ = RMU)

10 x Push_ups

20 x Walking Lunges

C: Metcon (No Measure)

Tabata Side Plank Hold

4rds Each Side

13 Aug / 2018

Tues 14th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 10 Mins:

1 x Push Press

2 x Push Jerk

B: Back Squat (10 – 5 – 3 – 1 – 1)

C: Pendlay Row (5 – 5 – 5 – 5 – 5)

12 Aug / 2018

Mon 13 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Hang Power Snatch (3 x Reps EMOM for 6 Mins:)

B: Metcon (Time)

For Time:

20 x Strict HSPU

40 x T2B

150 x DU

40 x T2B

20 x Strict HSPU

CrossFit 3000 South Melbourne – Olympic Lifting

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

3 waves.

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

3 waves

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

D: Snatch Grip Seated Press (5 x 5)

Behind the neck, sitting on bench or box.

E: Bent Over Row (5 x 5)

10 Aug / 2018

Sat 11 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (10 Mins to build to a heavy Double)

B: Harper (AMRAP – Rounds)

23-Minute AMRAP of:

9 Chest-To-Bar Pull-Ups

15 Power Cleans, 135#

21 Air Squats

400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here

09 Aug / 2018

Fri 10 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

15 – 12 – 9 – 6 – 3 reps for time of:

Push Jerk

Box Jump Overs

B: Back Squat (5 – 5 – 4 – 3 – 3)

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (2@60%, 2@70%, 4 x 2@80%)

Above the knee

B: Hang Snatch Pull Below Knee (2×3@ 90%, 2×3@ 100%)

Start from the hip and lower bar to just BELOW the knee. Hold onto bar for the whole set.

C: Push Press (3@60%, 3@65%, 4×2@70%)

3 second pause at top of each rep.

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

08 Aug / 2018

Thu 9 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 Mins:

1 x High Hang Power Clean

2 x High Hang Squat Clean

B: Metcon (Time)

3 RFT of:

12 x Alternating FR Barbell Lunges

200 m Run

C: Metcon (Time)

30 – 20 – 10 Reps for time of:

Goblet Squats

50 x Double unders b/w each set

07 Aug / 2018

Wed 8 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 mins:

2 x High Hang Power Snatch

2 x High Hang Snatch (or OHS)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15mins of:

5 x Strict HSPU

10 x Pull-Ups

15 x Push-Ups

20 x Box Jumps


1 2 3 4 158