82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Workout Of The Day

Home
Workout Of The Day
18 Jul / 2014

Saturday 19th July

By There are no tags 0 comments

A. 10 Mins to find 1RM Overhead Squat

Scale to front squat for those with limited mobility.

B. ‘Holbrook’

Ten rounds

5 x Thrusters 52.5/35kg
10 x Pull-ups
100 meter Sprint

Rest 1 minute

Record fastest and slowest times

17 Jul / 2014

Friday 18th July

By There are no tags 0 comments

A. Hang Power Clean

2 – 2 – 2 – 2 – 2

B. ‘Black & Blue’

5 RFT:

10 x Power Cleans (60/42.5kg)
10 x Burpees

or C. AWOD – ‘Party Girl’

3 RFT of:

7 x Muscle Ups/14 x C2B Pull Ups
14 x Power Cleans (60/42.5kg)
21 x Burpees

*18 Min Cut Off

16 Jul / 2014

Thursday 17th July

By There are no tags 0 comments

A. EMOM for 15 Mins:

1st minute. 5 x HSPU
2nd minute. 10 x Pistols (Alternating legs)
3rd minute. 10 x T2B

Repeat sequence 5 times.

B. 2 x 1000m Row

Rest approx 1:1

C. Front Squats:

4 sets of 7 @80%

15 Jul / 2014

Wednesday 16th July

By There are no tags 0 comments

A. Power Snatch

5 sets of 2 reps @ 75%

B. ‘Tiger Blood’

3 RFT:

10 x Clean and Jerks (60/42.5kg)
400m Run

Finisher: Hollow Rock
3 x 20

14 Jul / 2014

Tuesday 15th July

By There are no tags 0 comments

A. Push Press

5 sets of 4 @ 80-85%

B. AMRAP in 12 Mins of:

200m Run
10 x Box Jumps (30/24″)
15 x KB Swings (24/16kg)

Optional upscale by adding 3 x Muscle-Ups per round.

C. Back Squat

4 sets of 9 reps @ 75%

13 Jul / 2014

Monday 14th July

By There are no tags 0 comments

A. Pull-Up Practice

EMOM for 7 mins complete 6-8 x Pull-Ups. If you went unbroken on all sets last week, add 2 reps per set.

B. AMRAP in 15 Mins of:

15 x Goblet Squats (24/16kg)
15 x Sit Ups
10 x Ring Dips
1 x Rope Climb to 15′

Finisher: Good Mornings
3 x 15 – 5kg heavier than last week

Long video but worth watching:

11 Jul / 2014

Saturday 12th July

By There are no tags 0 comments

A. ‘Grace’ – For time:

30 x Clean & Jerk (61/42.5kg)

Remember technique beats brute strength every time. Focus on technique and your time will take care of itself.

Then;

B. Back Squat

10 sets of 3 @ 85%

or

C. Karen

150 x Wall Ball for time (9/7kg)

10 Jul / 2014

Friday 11th July

By There are no tags 0 comments

A. Hang Snatch

5 x 3 @ 70%

B. AMRAP in 12 Mins of:

500m Row
40 x Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

Incredible speed under the bar:

09 Jul / 2014

Thursday 10th July

By There are no tags 0 comments

A. 6 x 200m Sprints

Men: on the 1:30
Ladies: on the 2:00

B. 30 – 20 – 10 reps for time of:

Alternating jumping lunges
Russian KB Swings (32/24kg)
Burpees

Finisher:
3 x 15 Good Mornings – 5kg heavier than last week

This guy (Jared Fleming) also has a 63″ vertical leap and can dunk with two hands. Anyone want to argue that increased leg power doesn’t translate into other sports?

08 Jul / 2014

Wednesday 9th July

By There are no tags 0 comments

A. Bench Press

3 – 3 – 3 – 3 – 3

B. ‘Diane’

21 – 15 – 9 reps for time of:

Deadlifts (102.5/70kg)
Handstand Push-Ups

*13 Min Cut Off

This can be scaled to 15 – 12 – 9 reps for time for our newer athletes.

Finisher:

3 x 15 Hollow Rocks


1 118 119 120 121 122 123 124 138