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
17 Dec / 2014

Thurs 18 dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Weight)

E2MOM for 10 mins:

2 x Squat Clean

1 x Push Press

1 x Push Jerk

1 x Split Jerk

Start around 60% of 1RM C&J and work up.

Metcon

B: Metcon (Time)

15 – 12 – 9 Reps for time of:

Front Squat @ 70/40kg

Toes to Bar

Advanced WOD

C: Metcon (Time)

AWOD – 3 RFT of:

7 x Power Snatch @ 50/35kg

14 x T2B

Finisher

D: Metcon (Time)

Optional Post Class – 3 min deep squat or stripper squat hold

16 Dec / 2014

Wed 17 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Overhead Squat (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD – AMRAP in 10 Mins of:

P1: Row 20 x Calories

P2: Box Jump Overs (24/20″) for Duration of 20 Cal
Score will be Rounds + Calories

Metcon

C: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD – AMRAP in 8 min of:

P1: 40 x DU (or 20 x Att)

P2: Situps for duration of 40 x DU
Score will be Rounds + DU

Finisher

D: Metcon (AMRAP – Reps)

Optional Post Class Work

5 x 5 Strict Pull-ups

Rest 1 min rest between sets

15 Dec / 2014

Tues 16 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Pause Back Squat (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

30 x Thruster @ 20/15kg

7 x Strict HSPU

200m Run

Advanced WOD

C: Metcon (Time)

AWOD: “Heavy Double”

12 – 9 – 6 reps for time of:

Muscle Ups (or C2B & Ring Dips for Ladies)

Cluster @ 50/35kg

14 Dec / 2014

Mon 15 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for reps)

EMOM for 12 Mins:

Odd – Max Unbroken Strict Pull Ups

Even – Max Unbroken Strict Ring Dips

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins of:

10 x Push Jerk (50/35kg)

10 x Russian KB Swings 32/24kg

400m Run

Finisher

C: Metcon (Time)

Optional Post Class Work:

Accumulate 4 Mins Plank Hold

12 Dec / 2014

Sat 13 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Clean (10 Mins to work to a Heavy Single)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

“Team Jack Plus”

Teams of 2:

AMRAP in 20 mins of:

10 x Push Presses (52/37kg)

10 x Kettlebell Swings (24/16kg)

10 x Box Jumps (24/20)
Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 2 x Sqt Cleans @ 75% of HS before starting their turn on “Jack”.

11 Dec / 2014

Fri 12 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (5 x 3 @ 65%)

Metcon

B: Metcon (Weight)

EMOM for 8 Mins complete:

1 x Hang Power Clean

1 x Power Clean

1 x Front Squat

1 x Push jerk

Metcon

C: Metcon (Time)

21 – 15 – 9 Reps for time of:

Wall Ball (9/7kg)

Burpees

10 Dec / 2014

Thur 11 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (3 x 5 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min of:

7 x Strict HSPU

30 x DU (or 15 x Attempts)

Rest 3 Minutes, then

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min of:

7 x Strict Pull-Ups

Run 100m

09 Dec / 2014

Wed 10 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 5 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

3 RFT of:

500m Row

12 x Thrusters (45/32.5kg)

20 x Hand Release Push Ups

Advanced WOD

C: Metcon (Time)

AWOD: 2 RFT of

10 x Squat Cleans @ 80/55kg

10 x Burpee MU

08 Dec / 2014

Tues 9 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (No Measure)

EMOM for 12 Mins:

Odd – 5 x C2B Pull Ups

Even – 5 x Strict T2B

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins of:

6 x Power Clean (70/40kg)

12 x Burpees

Advanced WOD

C: Metcon (Time)

12 – 9 – 6 reps for time of:

Deadlifts @ 120/80kg

Bar Muscle-ups

07 Dec / 2014

Mon 8 Dec

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For total time:

4 x 400m Runs

Rest exactly 2 mins b/w effort

Weightlifting

B: Bench Press (3 – 3 – 3 – 3 – 3)

Metcon

C: Metcon (Time)

10 – 1 Reps for time of:

Strict Press (0.7/0.5 BW)

2 x Jumping Alternating Lunges
Rx weight is 0.7 x Bodyweight for males and 0.5 x BW for ladies.


1 125 126 127 128 129 130 131 158