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
29 May / 2014

Friday 30th May

By There are no tags 0 comments

A. Pendlay Row

5 x 3 @ 60% of 1RM Clean

B. 10 – 1 for quality of:

Pull-Ups (Strict)
Superman
T2B/V-Sit Ups
Air Squat x 2

or C. AWOD:

30 Muscle Ups for time.

D. Handstand Hold/Walk Practice

28 May / 2014

Thursday 29th May

By There are no tags 0 comments

A. Snatch (Squat or Power)

3 x 3 @ 70-75%

B. Clean and Jerk (Push or Split)

4 x 2 @ 80-85%

C. Back Squat

3 x 3 @ 80%

27 May / 2014

Wednesday 28th May

By There are no tags 0 comments

A. Front Squat

2 – 2 – 2 – 2 – 2

Complete 5 C2B Pull-ups b/w sets

B. ‘Annie’

50-40-30-20-10 reps for time of:

Double Unders
Sit Ups

*12 Min Cut Off

Compare to 23 Dec 2013.

26 May / 2014

Tuesday 27th May

By There are no tags 0 comments

A. Push Press

3 – 3 – 3 – 3 – 3

work on your shoulder and front-rack mobility between sets.

B. “Mind Eraser”

AMRAP in 15 mins of:

7 x Power Cleans (60/42.5kg)
7 x Burpees
200m Run

25 May / 2014

Monday 26th May

By There are no tags 0 comments

A. High-Hang Snatch

3 – 3 – 3 – 3 (around 60-70% of 1RM Snatch)

B. AMRAP in 12 Mins of:

9 x Thrusters (42.5/30kg)
9 x Pull-Ups
9 x KB Russian Swings (32/24kg)
9 x Push-Ups

or C. AWOD – For Time:

64 x Pull ups
8 x OH Squats (60/45kg)

23 May / 2014

Saturday 24th May

By There are no tags 0 comments

Team WOD – ‘Mass Destruction’

In teams of 3, complete 5 rds each of:

10 x Deadlift (100/70kg)
15 x Over-Bar Burpees
20 x Alternating Dumbbell Snatch (AHAP)
20m Walking Lunge with 2 x KB in front rack (16/12kg each)

3R5A1426 rw copy

22 May / 2014

Friday 23rd May

By There are no tags 0 comments

A. Hang Cleans

3 – 3 – 3 – 3

B. AMRAP in 7 Mins of:

2 x Wall Walks
10 x Alternating Pistols
15 x Sit Ups

Rest 3 Mins, then

C. AMRAP in 7 Mins of:

10 x Box Jumps (24/20″)
5 x K2E
10 x Push Ups

This video has nothing to do with CrossFit, but how much fun does it look:

21 May / 2014

Thursday 22nd May

By There are no tags 0 comments

A. Split Jerk

2 – 2 – 2 – 2 – 2

B. ‘Helen’

3 RFT of:

400m Run
21 x KB Swings
12 x Pull-Ups

Compare to 19 Feb 2014

20 May / 2014

Wednesday 21st May

By There are no tags 0 comments

A. Row 2000m for time

B. AMRAP in 10 Mins of:

4 x Push Press (50/35kg)
6 x Front Squat (50/35kg)
200m Run

C. 15 – 12 – 9 Reps for time of:

Wall Ball (9/7kg)
Burpees

19 May / 2014

Tuesday 20th May

By There are no tags 0 comments

A. Back Squat

5 – 5 – 5 – 5

B. 12 Min AMRAP of:

5 x HSPU
7 x T2B
9 x Burpees
21 x Double Unders

C. Finisher – For Quality

5 sets of 6 x Russian KB Swings (Heavy)


1 188 189 190 191 192 193 194 204