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Workout Of The Day

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Workout Of The Day

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 3 @ 73%)

3 minutes rest between sets.

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

2 minutes rest between working sets.

C: Clean + Push Press + Jerk (4 x 3 @ 73%)

3 Minutes rest between sets.

D1: Front Squat (3 x 5 @ 78%)

3 minutes rest maximum.

D2: Front Squat (3 x 20 @ Bar (Drop Sets))

1 minute rest maximum

E: Clean Pull (4 x 3 @ 115%)

16 Feb / 2018

Sat 17 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here

or B: Metcon (Time)

AWOD – 2 RFT of:

21 x Thrusters @ 43/30kg

9 x MU

15 x Thrusters

6 x MU

9 x Thrusters

3 x MU

15 Feb / 2018

Fri 16 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Row 2000m/1500m for time.

EMOM during the row except 0:00 – Complete 3 x Box Jumps

**15 Min Cap**

B: Metcon (Time)

5 RFT:

10 x Box Jump Overs @ 24/20″

10 x KB Goblet Squats (24/16kg)

2 x Wall Walks (Rx+ = 10m HS Walk)

CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (5 x 3 @ 73%)

Below Knee
Maximum of 3 minutes rest between sets.

B1: Back Squat (3 x 5 @ 78%)

1 x 5 @ 72.5%

1 x 5 @ 75%

Then complete your 3 x 5.

Maximum of 4 minutes rest between sets.

B2: Back Squat (3 x 20 @ Bar)

Keep Quads loaded!

60 seconds rest between sets.

C: Snatch Pull (4 x 3 @ 110%)

14 Feb / 2018

Thu 15 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Power Snatch @70-75%

2 x Snatch

B: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Rx = M 65kg & 9kg to 10′, L 45kg & 14lbs or 7kg to 9′.

13 Feb / 2018

Wed 14 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 RFT of:

20 x Alternating Pistols

30 x Abmat Sit-Ups

20 x Walking Lunges

B: Metcon (Time)

5 RFT of:

30 x Double Unders

10 x Burpees to 6′ target

10 x Pull-Ups

12 Feb / 2018

Tues 13 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Baby JT’

15 – 10 – 5 reps for time of:

Strict HSPU

Ring Dips

Push Ups

**10 Min Time Cap**

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

14 x KB Snatch (7L/7R)

14 x 1 Arm KB Swings (7L/7R)

30 x Double Unders

11 Feb / 2018

Mon 12 Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

For time:

6 x Squat Clean & Jerk

200m Run

6 x Squat Clean & Jerk

400m Run

6 x Squat Clean & Jerk

800m Run

6 x Squat Clean & Jerk

400m Run

6 x Squat Clean & Jerk

200m Run

6 x Squat Clean & Jerk

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 3 @ 70%)

Maximum 3 minutes rest between sets.

B: Clean and Jerk (5 x 3 @ 70%)

Maximum 3 minutes rest between sets.

C1: Front Squat (3 x 5 @ 75%)

C2: Front Squat (3 x 20 @ Bar-Drop Sets)

Complete 3 x 20 with narrower stance and quads continually loaded. 2 minutes rest between sets.

D: Clean Pull (4 x 3 @ 110%)

E: Plank Drag Throughs (3 x 16)

Drag DB or Sand Bag whilst maintaining Plank

09 Feb / 2018

Sat 10 Feb

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CrossFit 3000 South Melbourne – CrossFit

Warm-up

Metcon (No Measure)

5-7 mins Foot lock off and rope climb technique practice

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here


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