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Workout Of The Day

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Workout Of The Day
14 Nov / 2018

Week 5 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch ([70/1, 75/1, 80/1] x 3)

B: Snatch Balance (3-2-2-1-1-1)

Only one miss allowed.

C: Front Squat (10 x 3 @ 82%)

14 Nov / 2018

Thursday 15th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Power Snatch

1 x Snatch

B 7th: Anniversary WOD (Time)

3 RFT of:

21 x Burpees

21 x KB Swings @ 24/16kg

12 x Pull-Ups

13 Nov / 2018

Wednesday 14th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (12 min to build to 5RM)

B: Metcon (AMRAP – Rounds and Reps)

3 Rds, each a 5 min AMRAP of:

4 x Power Cleans

7 x Strict HSPU

10 x Goblet Squats

Rest 2 mins b/w rounds

12 Nov / 2018

Tuesday 13th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

E2MOM for 10 Mins:

1 x Push Press

2 x Push Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

3 x Push Jerk

3 x Toes to Bar

100m Run

6 x Push Jerk

6 x Toes to Bar

100m Run

9 x Push Jerk

9 x Toes to Bar

100m Run

etc etc

11 Nov / 2018

Muscle up Cycle – Week 6

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CrossFit 3000 South Melbourne – Gymnastics

A: Pull-ups (1 or Max Reps)

B: Chest-To-Bar Pull-ups (1 or Max Reps)

C: Bar Muscle-ups (1 or Max Reps)

11 Nov / 2018

Monday 12th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (2 – 2 – 2 – 2)

B: Metcon (Time)

For Time:

400m Run

21 x Hang Power Cleans

21 x Front Squats

400m Run

15 x Hang Power Cleans

15 x Front Squats

400m Run

9 x Hang Power Cleans

9 x Front Squats

10 Nov / 2018

Week 4 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Heavy Single)

20 min to build to heavy single with 10 attempts maximum. First working set begins at 75% and no more than 2 misses.

B: Clean and Jerk (Heavy Single)

20 min to build to heavy single with 10 attempts maximum. First working set begins at 75% and no more than 2 misses.

C: Back Squat (Heavy Single)

D: Romanian Deadlifts (3 x 5)

09 Nov / 2018

Saturday 10th Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

For time:

200m Run

21 x Deadlifts

200m Run

18 x Strict HSPU

200m Run

15 x Deadlifts

200m Run

12 x Strict HSPU

200m Run

9 x Deadlifts

200m Run

6 x Strict HSPU

200m Run

3 x Deadlifts

200m Run

08 Nov / 2018

Friday 9th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (2 – 2 – 2 – 1 – 1 – 1)

Squat Clean & Split Jerk

B1: Back Squat (5 – 5)

B2: Back Squat (3 – 3 )

B3: Back Squat (2 – 2)

B4: Back Squat (1 – 1)

07 Nov / 2018

Week 4 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ([70/1, 74/1, 78/1] x3)

B: Back Squat (10 x 3 @ 81%)

C: Snatch Pull (3 x 2 @ 105%)


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