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Workout Of The Day

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Workout Of The Day
29 Jun / 2017

Fri 30 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

6 x Strict HSPU

10 x V-Sits

15 x Air Squats

30 x Double-Unders

B: Metcon (No Measure)

For Quality – Accumulate

40 x Quality Strict ring dips

5 x 20m Prowler/Sled Drags

28 Jun / 2017

Week 2 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

Enter scores for every component every session.

A: Pause Snatch-3 Position (5 sets @ 70%)

3 Pauses: Just off the ground, below knee cap, mid thigh

B: Snatch Balance (5×3 @ 70%)

C: Snatch Grip Deadlift (5×4 @ 90%)

Pause below knee and at mid thigh then control eccentric. No bars to be dropped.

D: Shoulder Press (4-4-4-4)

Hold Lockout for 2 seconds.

28 Jun / 2017

Thu 29 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

‘Smelly Kelly’ – Complete AMRAP in 12 mins of:

20 x Thrusters

20 x Box Jumps

250m Row

B: Metcon (No Measure)

For Quality – Accumulate:

200m Suitcase Carry

30 x Turkish Get Ups (15L/15R)

27 Jun / 2017

Wed 28 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Deadlift Chipper – For time:

10 x Deadlifts

30 x T2B

10 x Deadlifts

30 x Wall Balls

10 x Deadlifts

30 x Pushups

10 x Deadlifts

30 x Alternating Pistols

10 x Deadlifts

26 Jun / 2017

Tues 27 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

12 x Hang Power Cleans

12 x Push Press

12 x Russian KB Swings

12 x Goblet Squats

12 x Pull-Ups

25 Jun / 2017

Mon 26 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Down Swinging’ – For time:

50/40 Cal Row

800m Run

30 x KB Swings

20 x Burpees to 6′ target

B: Bench Press (4 x 6 @ 70 – 75%)

24 Jun / 2017

Week 1 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

Enter your Performance and notes for every session

A: Snatch (5×4 @ 75%)

Pause for 3 seconds at the bottom of Reps 2 & 4 of each set

B: 3 Position Clean (5 Sets @ 70-75%)

1 x Hang Clean(Above Knee)

1 x Low Hang Clean(Below Knee)

1 x Clean

C: Split Jerk (2-2-2-2-2)

Build to a TECHNICALLY SOUND double(From the Racks) with no press out.

D: Snatch Balance (2-2-2-2-2-2)

Focus on fast feet and solid lockout.

E: Front Squat (3-3-3-3-3)

First working set to be the weight used for your Cleans in Part ‘B’.

23 Jun / 2017

Sat 24 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

2-2, 4-4, 6-6 etc.. of

Squat Cleans, and

C2B Pullups

200m Run after each round

Rest 5 Mins then,

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

9 x Deadlifts

12 x Over Bar Burpees

100m Run

22 Jun / 2017

Fri 23 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Pistol Practice/Progressions:

5 sets of 10 Alternating Pistols

45 sec Handstand Hold between sets

B: Metcon (Time)

5 RFT:

7 x Strict HSPU

14 x T2B

21 x Air Squats

21 Jun / 2017

Week 1 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

Enter your Performance and notes for every session

A: 3-Position Snatch (4 Sets @ 60-70% APPROX)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
POSITION POSITION Focus on tension in the hamstrings from the hang positions. Hang Snatch to be executed with start position BELOW THE KNEE(Low Hang).

B: Back Squat (6×4 @ 75%)

C: Jerk Dip Squat (5 x 4 @ 90% of Jerk 1RM)

Simulate exact position of the Jerk Dip NOT a Squat. Vertical torso and knees/toes flare out on the dip.

D: Shoulder Press (5×8 @ 50-60%)

Time Permitting

Focus on braced trunk and aggressive lockout of elbows.


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