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Workout Of The Day

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Workout Of The Day
06 Aug / 2018

Tues 7 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: High Hang Power Clean (10 Mins to build to a solid triple)

B: Metcon (Time)

3 RFT of:

15 x High Hang Power Clean

15 x Over Bar Burpees

30 x Wall Balls

30/21 Cal Row

05 Aug / 2018

Mon 6 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: High-Hang Snatch (3 x Reps EMOM for 6mins)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 18 mins of:

400m Run

12 x Deadlift

12 x Ring Dips

12 x T2B

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 5×2 @ 80%)

B: Clean and Jerk (3@60%, 3@70%, 5×2 @ 80%)

C: Front Squat (2@60%, 2@70%, 2@80%, 2@85%, 2×2@90%)

D: Overhead Squat (3 x3 @ 70%)

3 sec pause at bottom

E: Snatch Grip Push Press (4×3@60%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
3 sec hold at top

F: Bent Over Row (5 x 5)

03 Aug / 2018

Sat 4th August

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Swing, Run, Fran

For time:

400m Run

21 x Thrusters

21 x Pull Ups

21 x KB Swings

400 m Run

15 x Thrusters

15 x Pull-Ups

15 x KB Swings

400 m Run

9 x Thrusters

9 x Pull-Ups

9 x KB Swings

400m Run

02 Aug / 2018

Friday 3rd August

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CrossFit 3000 South Melbourne – CrossFit

A1: 30 Muscle-Ups (Time)

30 muscle-ups for time
or 30 x Progressions for quality

**12 Min Cap**

or A2: Metcon (No Measure)

12mins Rope Climb Practice

B: Metcon (Time)

10 – 1 Reps for time of:

HSPU

2 x Pistols

Box Jump Overs

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (2@60%, 2@70%, 3×2@80%)

B: Snatch Balance (3×3@80%, 4×2@85%)

C: Back Squat (2@60%, 2@70%, 2@80%, 2@85%, 2@90%)

D: Bent Over Row (5×5)

01 Aug / 2018

Thursday 2nd August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for time)

5 x 200m Sprints

Rest 1 min b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

40m Farmers Carry

100m Run

10 x Alternating DB Hang Snatch

100m Run

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 Min of:

20 x DU (30 x if you are awesome)

7 x Burpees

31 Jul / 2018

Wed 1st Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (5 x 3 @ 90% of 3 RM)

B: Metcon (No Measure)

4 Rds for Quality

5 x Strict Pull-Ups/3 x Strict MU

9 x T2B

12 x Deadlifts

15 x Push ups

30 Jul / 2018

Tues 31st July

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CrossFit 3000 South Melbourne – CrossFit

A: Pause Snatch (Power or Squat) (2 – 2 – 2 – 2 – 2)

Pause just above knee for 1 count.
*1 sec pause at knee on each rep*

B: Metcon (Weight)

EMOM for 12 mins – 3 x Split Jerk @ 70%

C: Snatch Grip Deadlift (5 – 5 – 5)

29 Jul / 2018

Monday 30th July

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

Christina – AMRAP 20 mins of:

9 x Pullups

9 x Squat Cleans

9 x KB Swings

9 x T2B

9 x Push Press

9 x Burpees


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