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Workout Of The Day

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Workout Of The Day
21 Oct / 2017

Week 4 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 80%)

Builld to max for the day then working sets at 80% of that. Enter Max in comments.

B: Clean and Jerk (3 x 1 @ 85%)

Build to max for the day the reduce to 85% of tgat for working sets.

C: Clean Deadlift + Clean Pull (5 Sets @ 110%)

D: Back Squat (4RM then reduce by 10%- 3 x 4)

E: Barbell Jumping Squat (6 x 5 @ barbell only)

20 Oct / 2017

Sat 21st Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Run BMC – For time complete:

200m Run

1 Round of Barbara:

20 x Pull-ups

30 x Push-ups

40 x Sit-ups

50 x Air Squats

400m Run

2 Rounds of Mary:

5 x HSPU

10 x Pistols

15 x Pull-ups

600m Run

3 Rounds of Cindy:

5 x Pull-ups

10 x Push-ups

15 x Air Squats

800m Run

19 Oct / 2017

Fri 20th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (2 – 2 – 2 – 2 – 2 )

**2 sec pause at knee on first rep**

B: Metcon (Weight)

EMOM for 12 mins, complete:

1 x Hang Clean

1 x Front Squat

2 x Jerk

C: Snatch Grip Deadlift (3 x 4 )

18 Oct / 2017

Week 4 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: SNATCH + OVERHEAD SQUAT at 70% (5 Sets)

Emphasis on locking shoulders down and squeezing upper back

B: Snatch Balance (Max for the day then 3 x 2 @ 85%)

Working sets in comments.

C: Snatch Pull (5 x 4 @ 95%)

Midline (6 x 15 each)

Lying T2B Superset with

Situps with straight legs and plate Over head

18 Oct / 2017

Thu 19th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For total time – 5 x 200m Sprints

Rest 60s b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

40m KB Farmers Carry

100m Run

10 x Alternating DB Snatch

100m Run

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 Min of:

15x DU (30 x if you are awesome at DU)

7 x Burpees

17 Oct / 2017

Wed 18th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (4 x 3 @ 75-80%)

B: Metcon (AMRAP – Rounds and Reps)

With a 12 Min Clock:

20 Strict Pull-up buy in, then AMRAP in the time remaining of:

9 x T2B

12 x Deadlifts

15 x Push ups

16 Oct / 2017

Tues 17th Oct

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CrossFit 3000 South Melbourne – CrossFit

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

B: Metcon (Time)

Hangman Jury – 3 RFT of:

15 x Hang Power Clean

30 x Wall Balls

30/20 Cal Row

15 Oct / 2017

Mon 16th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

In 20 mins, rounds for quality of:

10 x HSPU

12 x KB Snatches (6L/6R)

50 x Double Unders

B: Metcon (Weight)

Split Squats – 3 x 10 (each leg)

14 Oct / 2017

Week 3 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 80%)

B: Clean + Front Squat + Jerk (5 Sets @ 80%)

C: Snatch Pull (5 x 3 @ 100%)

D: Jerk Drives (5 x 3 @ 120%)

Accelerate the bar on the drive up(out of racks)

E: Midline (6 Sets)

Lying T2B Superset with

Situps with straight legs and plate Over head
15 reps of each movement.

13 Oct / 2017

Saturday 14th October

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A: 2/3 Murph (Time)
For time:
1200m Run, then
66 x Pull-Ups
133 x Push-Ups
200 x Squats, then
1200m Run

 **50 Min Cut Off**
or B: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
**50 Min Cut Off**

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