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Workout Of The Day

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Workout Of The Day
22 May / 2019

Thursday – WM

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:
7 x Push Jerk

30 x Double Unders

B: Metcon (Time)

5 RFT of:
7 x Hang Squat Cleans

200m Run

C: Metcon (Weight)

8min EMOM of:
Odd: 10 x Split Squats each leg

Even: 5 x Bent Over Row

22 May / 2019

Week 10 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 2 @ 75%)

B: Split Jerk (2 x 3 @ 80%, 2 x 2@ 84%)

C: Clean Pull (4 x 2 @ 115%)

D: Back Squat (4 x 2 @ 90%)

21 May / 2019

WEDNESDAY – G

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

15min EMOM
Min 1: 7 x Strict T2B or T2R

Min 2: 30s Goblet Squat Hold

Min 3: Accumulate 20s L Sit Hold

B: Metcon (Time)

30 – 20 – 10 Reps for time of:
Box Jumps

Abmat Sit Ups

Wall Balls

C: Metcon (AMRAP – Reps)

TABATA
SQUAT!

20 May / 2019

TUESDAY – MG

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch/Hang Power Snatch

2 – 2 – 2 – 2 – 2 – 2

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:
5 x Strict Ring Dips

10 x Pistols

15 x Pull-Ups

200m Run

19 May / 2019

Goat Day

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CrossFit 3000 South Melbourne – Gymnastics

Work on your Goat

Pick between 1 and 3 movements to work on.
Skill work, Strength, Progressions or Practice.

Metcon (AMRAP – Reps)

3 Rounds for Reps
1min: Plated Sit-Ups

1min: Bicycle Crunches

1min: Side Pulses (L)

1min: Side Pulses (R)

1min: Box Crunches

1min: REST

19 May / 2019

MONDAY – W

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CrossFit 3000 South Melbourne – CrossFit

A1: Bench Press

3 – 3 – 3 – 3 – 3

A2: Deadlift

5 – 5 – 5 – 5 – 5

B: Metcon (Time)

21 – 15 – 9 Reps for time of:
Russian KB Swings

V-Sit Ups

18 May / 2019

Week 9 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 1 @ 90%)

B: Clean and Jerk (3 x 1 @ 90%)

C: Clean Pull (4 x 2 @ 110%)

D: Back Squat (4 x 2 @ 77%)

E: Bent Over Row (4 x 5 @ 70 % of Max Clean)

17 May / 2019

MGW

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For Time – in teams of 3
600m Weighted Run

15 x Rope Climbs

48 x Squat Cleans

600m Weighted Run

12 x Rope Climbs

36 x Squat Cleans

600m Weighted Run

9 x Rope Climbs

24 x Squat Cleans

600m Weighted Run

6 x Rope Climbs

12 x Squat Cleans

All run together. All work to be devided evenly.

16 May / 2019

GW

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat

7 – 5 – 5 – 3 – 3 – 3

B: Metcon (Time)

30 – 20 – 10 reps for time
Front Rack Lunges

Over Bar Burpees

C: L-Sit

5 x 15-20s

15 May / 2019

Week 9 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (4 x 2 @ 65%)

B: Hang Clean (4 x 2 @ 65%)

C: Split Jerk (4 x 2 @ 75%)

D: Back Squat (5 x 2 @ 80%)


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