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Workout Of The Day

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Workout Of The Day
19 Feb / 2015

Fri 20 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 2 @ 85%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

20 x Box Jumps @ 24″/20″

2 x Rope Climb to 15′

Rest 3 mins, then:

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

100m Run

2 x Wall Walks

10 x K2E

18 Feb / 2015

Thu 19 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Shoulder Press (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

For Time:

800m Run

40 x Front Squat @ 45/30kg

30 x Chest to Bar Pull-Ups

20 x Push Jerk @ 45/30kg

10 x Thruster @ 45/30kg

17 Feb / 2015

Wed 18 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (5 x 3 @ 70%)

Metcon

B: Metcon (Time)

For Time:

Row 2000m – Stopping EMOM to complete 3 x Burpees

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

400m Run

40 x DU (20 x Att)

20 x Burpee Box Jump (24/20″)

16 Feb / 2015

Tues 17 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM 10:

2 x Hang Squat Clean

2 x Push Press

Metcon

B: Metcon (Time)

For total time:

15 – 12 – 9 reps for time of:

Thruster @ 45/30kg, and

Pull-ups

then immediately into:

15 – 12 – 9 reps of:

Squat Cleans @ 45/30kg, and

Over-Bar Burpees

Rx Plus = 50/35kg

15 Feb / 2015

Mon 16 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 3 @ 75%)

Complete 3 x Weighted Pull-ups b/w each set of FSqts

A2: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

4 RFT of:

10 x Ringdips

10 x Alt Pistols

5 x Strict HSPU

10 x Goblet Squats (24/16kg)

13 Feb / 2015

Sat 14 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Thruster weight is 42.5/30kg

B: Metcon (Time)

or AWOD – ‘Like Luce’

3 RFT of:

Run 1 km

10 x Muscle-ups

100 x Squats (20/15kg)

*35 Min Cut Off

12 Feb / 2015

Fri 13 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

12 x Deadlifts (80/55kg)

50 x DU (25 x Attempts)

8 x Front Squats (80/55kg)

20 x Cal Row

Finisher

C: Metcon (AMRAP – Reps)

4 Mins Max Reps:

Wall Ball (9/6kg to 10′)

11 Feb / 2015

Thur 12 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 3 @ 75%)

Metcon

C: Metcon (Time)

3 RFT of:

400m Run

20 x Box Jumps (24/20″)

15 x C2B Pull-Ups

10 x HSPU

5 x Strict T2B

Finisher

C: Turkish Get Up (3 x 3 Each Arm)

10 Feb / 2015

Wed 11 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (4 x 3 @ 70%)

Metcon

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Weight is 70/47.5kg

Weightlifting

C: Snatch Pull (4 x 4 @ 90% of Best Snatch)

09 Feb / 2015

Tues 10 Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For total time:

6 x 200m Runs

Rest exactly 1 Min b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

30 x Air Squats

30 x Double Unders (15 x Attempts)

20 x 1-Arm KB Swings (10 each arm) @16/12kg

200m Run

Finisher

C: Metcon (No Measure)

Tabata Hollow Rocks


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