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Workout Of The Day

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Workout Of The Day
05 May / 2015

Wed 6 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (Time)

“Heartbreak Kid”

3 rounds for time of:

10 x Front Squats (70/52.5kg) – No racks

20 x C2B Pull-Ups

50 x Double Unders

04 May / 2015

Tue 5 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 – 5 – 5 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

For time:

1600m Run

21 x KB Swings (24/16kg)

21 x Goblet Squats (24/16kg)

800m Run

15 x KB Swings (24/16kg)

15 x Goblet Squats (24/16kg)

400m Run

9 x KB Swings (24/16kg)

9 x Goblet Squats (24/16kg)
Scale to 800/600/400m Runs

03 May / 2015

Mon 4 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: 30 Muscle-Ups (Time)

30 muscle-ups for time
Scale to 20 x Progressions for quality.

B: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP of:

5 x HSPU

10 x Pistols (alternating)

5 x T2B

Weightlifting

C: Back Squat (8 – 6 – 6 – 6)

8 @ 60%

6 @ 70%

6 @ 75%

6 @ 80%

01 May / 2015

Sat

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CrossFit 3000 South Melbourne – CrossFit

Please note – we will be running the May 360 Challenge Launch at 10am – 12pm. No lifting or 11am WOD.

A: Olympic Lifting Total (Total Weight)

B: Power Lifting Total (Total Weight)

30 Apr / 2015

Fri 1 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A1: Metcon (Time)

A. In 6 Minutes complete:

A1. 1k Row for time (time)

A2: Metcon (AMRAP – Reps)

A2. Max DU in remaining time (reps)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

7 x Ring Dips

15 x Box Jumps @ 24/20″

30 x Double Unders (15 x Att)

Finisher

C: Metcon (Time)

Complete 100 x Hollow Rocks

Scale to 50 x HR

29 Apr / 2015

Thu 30 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (10 – 8 – 8 – 8)

10 @ 60%

8 @ 70%

8 @ 75%

8 @ 80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

6 x Power Cleans (60/42.5kg)

4 x Push Jerk (60/42.5kg)

200m Run

Finisher

C: Bent Over Row (3 x 10 @ 50/35kg)

28 Apr / 2015

Wed 29 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (AMRAP – Reps)

3 Rounds for Total reps of:

1 Min Max Strict HSPU

1 Min Max Thrusters @ 30/20kg

1 Min Rest

Finisher

C: Metcon (No Measure)

Tabata 1-Leg Plank Hold

Alternate legs for each interval

27 Apr / 2015

Tues 28 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (No Measure)

EMOM for 8 mins complete:

3 x T2B

3 x Pull-ups

3 x C2B Pull-Ups

Stay on the bar b/w movts

B: Metcon (Time)

20 – 15 – 10 reps for time of:

Jumping Alternating Lunges

V-Sit Ups

Pushups

Weightlifting

A: Front Squat (8 – 6 – 6 – 6)

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

26 Apr / 2015

Mon 27 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

4 x 400m Run

Rest 1:1b/w efforts

Weightlifting

B: Metcon (Weight)

EMOM for 6 mins complete:

1 x Snatch Pull

1 x Power Snatch

1 x Hang Power Snatch

A: Back Squat (10 – 8 – 6 – 6 – 6)

10 @ 60%

8 @ 65%

6 @ 70%

6 @75%

6 @ 80%

24 Apr / 2015

Sat 25 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

HERO WOD – ‘Sher’

For time, complete:

3/4 BW Squat Clean:

10-9-8-7-6-5-4-3-2-1

Burpee Pull-Up

20-18-16-14-12-10-8-6-4-2

Double Unders

30-27-24-21-18-15-12-9-6-3
**40 Min Cut off**

Scaled: Start at Round of 8-16-24.

In Honour of PTE Greg Sher

http://australianherogames.com/hero-wod/sher/


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