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Workout Of The Day

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Workout Of The Day
20 Nov / 2014

Friday 21st November

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (4 – 4 – 4 – 4 – 4)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

9 x Thrusters (40/30kg)

9 x T2B

9 x Push Ups

Advanced WOD

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Weight is 60/42.5kg

*15 Min Cut Off

19 Nov / 2014

Thursday 20th November

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Calories)

Row – For total Calories

4 x 2 Min Intervals

Rest 2 mins between efforts

Metcon

B: Metcon (Time)

3 RFT of:

400m Run

10 x Deadlifts (80/55kg)

10 x Over bar burpees

18 Nov / 2014

Wednesday 19th November

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Clean (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

B. AMRAP in 10 Mins of:

12 x Goblet Squats (16/12kg)

9 x Pull-Ups

6 x HSPU

Advanced WOD

C: Metcon (Time)

AWOD: 9 – 7 – 5 reps for time:

Front Squat 80/55kg – Off Racks

Bar Muscle Ups (Ladies 2 x C2B Pull-ups)

18 Nov / 2014

Tuesday 18th November

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

2 RFT of:

50 x KB Swings (24/20kg)

40 x DU (or 20 x Att)

30 x Box Jumps (24/20″)

20 x Ring Dips

16 Nov / 2014

Monday 17th November

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 8 Mins, complete:

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

Can be Power or Squat

Metcon

B.: Metcon (Time)

5 RFT of:

200m Run

8 x Hang Clean & Push Press (50/35kg)

Finisher

C: Metcon (No Measure)

Tabata Hand Stand Hold or Hollow Rock

13 Nov / 2014

Friday 14th Nov

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

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

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Mins of:

30 x DU (15 x Att)

8 x T2B

8 x Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Mins of:

12 x Cal Row

8 x Pull-ups

12 Nov / 2014

Thursday 13th Nove,ber

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Shoulder Press (1 – 1 – 1 – 1 – 1)

B: Push Press (3 – 3 – 3 – 3 – 3)

C: Push Jerk (5 – 5 – 5 – 5 – 5)

11 Nov / 2014

Wednesday 12th November

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For total time:

4 x 400m Runs

Rest exactly 2 mins b/w effort

B: Metcon (Time)

5 RFT of:

10 x Box Jumps (24/20″)

10 x Push Ups

10 x Wall Balls (9/7kg)

10 x Sit Ups

Weightlifting

C: Front Squat (3 x 3 @ 70%)

10 Nov / 2014

Tuesday 11th November

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Clean (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

2008 CrossFit Games WOD

5 RFT of:

5 x Deadlift (125/85kg)

10 x Burpees

09 Nov / 2014

Monday 10th November

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

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

Metcon

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


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