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Workout Of The Day

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Workout Of The Day
14 Dec / 2017

Fri 15 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

2/3 Angie – For time:

66 x Pullups

66 x Pushups

66 x Situps

66 x Air Squats
This workout is done chipper style – from top to bottom. All pull-ups must be completed before moving to the push-ups etc.

or B: Angie (Time)

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

13 Dec / 2017

Week 5 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 70%)

B: Clean and Jerk (4 x 1 @ 70%)

C: Back Squat (4 x 1 @ 80 %)

13 Dec / 2017

Thu 14 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (2 – 2 – 2 – 2)

B: Metcon (Time)

For time:

30 x Box Jump Overs

30 x Squat Cleans

30 x Knee to Elbows

30 x Push Press

30 x Jumping Lunges

12 Dec / 2017

Wed 13 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: 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

B: Metcon (No Measure)

Weighted Cossack Squats

3 x 20 (10 each leg)

11 Dec / 2017

Tues 12 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (Build to 2RM for the day)

B: Metcon (Time)

10 – 8 – 6 – 4 – 2 Reps for time of:

KB Snatch Left Arm

KB Snatch Right Arm

KB FR Lunge x 2

Goblet Squat x 2

10 Dec / 2017

Mon 11 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For total time:

Run 5 x 200m – Rest 1 min between efforts

B: Metcon (5 Rounds for reps)

EMOM for 20 mins complete::

min 1 – 0:50 max Burpee Box Jumps

min 2 – 0:50 max KB Swing

min 3 – 0:50 max Cal row

min 4 – 0:50 max DU

09 Dec / 2017

Week 4 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 1 @ 90%)

B1: Clean and Jerk (3 x 1 @ 88%)

B2: Clean and Jerk (2 x 1 @ 92%)

C: Snatch Pull (4 x 3 @ 97%)

D: Midline (5 x 15 of each exercise )

Lying T2B Superset with

Situps with straight legs and plate Over head

08 Dec / 2017

Sat 9 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

“2/3 Glenn” – For time:

20 x Clean and Jerks (61/43kg)

1200m Run

7 x Rope Climbs

1200m Run

66 x Burpees

or B: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

07 Dec / 2017

Fri 8 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

8 x C2B Pullups (RX+ 5 x RMU)

8 x Thrusters

8 x Over Bar Burpees

C: Metcon (Time)

18 – 15 – 12 reps for time of:

Russian KB Swings

Box Jump Overs

06 Dec / 2017

Week 4 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A1: Snatch (3 x 2 @ 75%)

A2: Snatch (3 x 1 @ 85%)

B: Clean Deadlift + Clean Pull (4 x 2 @ 105%)

C: Front Squat (4 x 2 @ 85%)


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