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Workout Of The Day

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Workout Of The Day
07 Oct / 2018

Bar MU Cycle Week 1

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CrossFit 3000 South Melbourne – Gymnastics

A1: Lat pull-down (4×6)

A2: Table (4x30s)

B1: Bent Over Row (4×5)

B2: bHBH (4x45s)

C1: Pull-ups (5×5)

negative

C2: Scap shrugs (5×12)

D1: Kipping Swings (3×8-10)

explosive

D2: Elbow plank (3x60s)

07 Oct / 2018

Monday 8th October

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (10 Mins to work to a Heavy Double)

B: Metcon (Time)

For time:

100 x Double Unders

15 x Power Cleans

100 x Double Unders

12 x Power Cleans

100 x Double Unders

9 x Power Clean

**14 Min Time Cap**

C: Metcon (Time)

3 RFT of:

10 x Wall Ball

10 x Hang Power Cleans

10 x Over Bar Burpees

06 Oct / 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (73/2, 78/2, 83/2, 88/1, [90/1]2)

B: Clean and Jerk (73/2, 78/2, 83/2, 88/1, [90/1]2)

C: Back Squat ([93/1 rest 2 minutes then 78/5] x 3 Sets)

D: Plate Lateral Raises superset with Bent over Rows ([PLR x 10/BOR x 5] 3 Sets)

05 Oct / 2018

Saturday 6th October

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (10 Mins to work to heavy double)

B: Metcon (Time)

In pairs, for time complete:

400m Run (Together)

60 x Front Squats

60 x Shoulder to Overhead

60 x Box Jumps

100 x Pull-ups

60 x KB Swings

60 x Knees to Elbows

60 x Burpees

400m Run (Together)

04 Oct / 2018

Friday 5th October

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CrossFit 3000 South Melbourne – CrossFit

A: Heaving Snatch Balance (2 – 2 – 2 – 2)

B: Split Jerk (5 x 2 @ 80-85% w/2″ pause in receiving position)

C: Metcon (Time)

21 – 15 – 9 reps for time of:

Pull-ups

Deadlifts

03 Oct / 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (70/2, [75/2]3, [80/2]2, [85/1]2, 88/1)

B: Front Squat (5 x 4 @ 80%)

C: Snatch Grip Deadlift (3-3-3-3-3-3)

-Hold onto the bar for all 3 reps

-Control eccentric(lowering) part of movement

D: Bent Over Row (4 x 5)

03 Oct / 2018

Thursday 4th October

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CrossFit 3000 South Melbourne – CrossFit

A1: Back Squat (3 – 3 – 3 – 3)

or A2: Overhead Squat (3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Push-Ups

20 x Abmat Sit Ups

30 x Air Squats

200m Run

02 Oct / 2018

Wednesday 3rd October

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CrossFit 3000 South Melbourne – CrossFit

A: Pistols (10 mins Practice or Profressions)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 mins of:

2 x Rope Climbs

12 x Thrusters

12 x Over Bar Burpees

01 Oct / 2018

Tuesday 2nd October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

10 – 1 Reps for time of:

C2B Pull-Ups (Rx+ = BMU)

Power Clean & Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

10 x Left Arm DB Push Press

10 x Right Arm DB Push Press

12 x T2B

30 Sep / 2018

Monday 1st October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for time)

5 x 250m Row Intervals

Rest 90s b/w efforts

B: Metcon (Time)

5 RFT of:

50 x Double-unders

15m Single-arm overhead lunge

C: Bent Over Row (3 sets of 5 reps)

Can be DB/KB/BB, can also be done as single arm


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