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
28 Aug / 2014

Friday 29th August

By There are no tags 0 comments

A. Deadlift

5 Sets of 3 @ 80%

B. 4 RFT of:

400m Run
10 x Alternating Dumbell (or KB) Snatch
15 x Wall Balls (9/7kg to 10′)

Finisher:

3 x 15 Superman/Superwoman

27 Aug / 2014

Thursday 28th August

By There are no tags 0 comments

A. Muscle-Up Practice

10 Mins or Accumulate 20 x MU

B. AMRAP in 15 Mins of:

5 x T2B
10 x Walking Lunges
5 x Ring Dips
10 x Walking Lunges
5 x Pull-Ups
10 x Walking Lunges

or C. AWOD: 6 Rds for time of:

3 x Weighted Pull Ups (20/10kg)
5 x Strict Pull Ups
7 x Kipping Pull Ups

*18 Min Cut Off

For weighted pull-ups place a 20kg dumbbell (wrapped in a towel works best) between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. The aim is to complete this as fast as possible, but also in the least number of sets as possible. Coming off the bar constitutes a set.

26 Aug / 2014

Wednesday 27th August

By There are no tags 0 comments

A. Heaving Snatch Balance

3 sets of 3 @ 40-50% (of 1RM Snatch)

B. Snatch (Power or Squat)

4 sets of 2 @ 75%

C. Front Squat

4 sets of 5 @ 75-80%

25 Aug / 2014

Tuesday 26th August

By There are no tags 0 comments

A. Push Press

5 sets of 5 reps

B. AMRAP In 8 Mins of:

2 x Rope Climbs (to 15′)
15 x Sit Ups
200m Run

Rest 2 Mins, then

C. AMRAP In 8 Mins of:

2 x Wall Walks
10 x Jumping Squats
30 x Double-unders (or 15 Attempts)

24 Aug / 2014

Monday 25th August

By There are no tags 0 comments

A. Clean Pulls

5 Sets of 3 reps @ 90% of 1RM Clean

B. AMRAP in 14 Min of:

5 x Power Cleans (70/50kg)
10 x Box Jump Overs
200m Run

Finisher:

3 x 20 Hollow Rocks

22 Aug / 2014

Saturday 23rd August

By There are no tags 0 comments

Reminder: The gymnastics workshops are on this afternoon – Advanced at 1pm, Beginner/Intermediate at 2pm. Make sure you check out all the details on our facebook page or at the gym and have signed up to come along. See you there!

A. 10 Mins to work to a single heavy Front Squat

B.’Cindy meets Grace’

For time:

1 round of Cindy (5 x Pull Ups, 10 x Push Ups, 15 x Squats)
10 x Clean & Jerk (60/42.5kg)
2 rounds of Cindy
8 x Clean & Jerk (60/42.5kg)
3 rounds of Cindy
6 x Clean & Jerk (60/42.5kg)
4 rounds of Cindy
2 x Clean & Jerk (60/42.5kg)
5 rounds of Cindy

21 Aug / 2014

Friday 22nd August

By There are no tags 0 comments

A. 3 Mins Max Double Unders

B. 6 rds of the following complex:

1 x Hang Snatch
1 x Pause (at knee) Power Snatch
1 x Power/Squat Snatch

C. Row 2000m for time

20 Aug / 2014

Thursday 21st August

By There are no tags 0 comments

A. EMOM for 9 Mins (10 Sets)

5 x Pull-Ups/4 x C2B/3 x MU

B. 5 Rounds for Quality

8 x Strict T2B
8 x P-Bar Shoot Throughs
5 x 15 second Handstand Holds
5 x Forward Rolls
5 x Skin the Cats

C. 15 -10- 5 Reps for time of:

Crash Pad Tuck Jumps
Push Ups

19 Aug / 2014

Wednesday 20th August

By There are no tags 0 comments

A. Every 2 minutes on the minute (E2MOM) for 8 Mins (5 Sets)

2 x Squat Clean
2 x Split Jerk

B. 10 – 1 reps for time of:

Push Press (55/35kg)

10 x Walking Lunges b/w each set

18 Aug / 2014

Tuesday 19th August

By There are no tags 0 comments

Note: All the details for the Gymnastics Workshops this Saturday afternoon have now been posted to facebook and will be up in the gym also. Spots are limited to 10 per class, so make sure you secure your spot if you are keen to come along.

A. Bench Press

5 sets x 3 reps @ 85-90%

B. 18 Min AMRAP of:

5 x Front Squat (42.5/30kg)
5 x Push Press
5 x Thrusters
10 x Over-Bar Burpees
400m Run


1 125 126 127 128 129 130 131 148