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Workout Of The Day

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Workout Of The Day
14 Jun / 2018

Friday 15th June

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CrossFit 3000 South Melbourne – CrossFit

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

B: Metcon (Time)

10 RFT of:

30 Double-Unders

5 x Deadlifts

5 x Front Squats

5 x Shoulder to Overhead

13 Jun / 2018

Week 6 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ((2@60%, 2@70%, 2@80%) x 3 Sets)

B: Clean and Jerk ((2@60%, 2@70%, 2@80%) x 3 Sets)

C: Front Squat (2@60%, 2@70%, 2@80%, 2@85%, 3 x 2 @ 90%)

13 Jun / 2018

Thursday 14th June

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CrossFit 3000 South Melbourne – CrossFit

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest 8 Mins, then

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Choose your favourite to do first.

12 Jun / 2018

Wed 13 Jun

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CrossFit 3000 South Melbourne – CrossFit

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

B: Metcon (Time)

10 RFT of:

1 x Rope climb (Rx+ = Legless or 4 x Ring MU)

Run 100m

C: Metcon (No Measure)

For Quality – 10 x Wall Walks

11 Jun / 2018

Tues 12 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (3 x 3 @ 75%, 2 x 3 @ 80%)

B: Metcon (Weight)

5 Rds of:

1 x Squat Clean

2 x Front Squats

C: Metcon (Time)

15 – 12 – 9 – 6 – 3 reps for time of:

Deadlifts

Ring Dips

10 Jun / 2018

Mon 11 June

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 x 5 @ 90% of 5RM)

10 x Ring Rows b/w each set

1s pause at top of each Ring Row

B: Metcon (Time)

2/3 “Small”

2 RFT of:

Row 1000 meters

50 Burpees

50 Box jumps, 24″ box

Run 800 meters

09 Jun / 2018

Week 5 of 8-Let’s Get Explosive

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 3@80%, 2@85%, 3×1 @90%)

B: Clean and Jerk (3@60%, 3@70%, 3@80%, 2@85%, 3×1 @90%)

C: Back Squat (2 x 1 @ 95%)

D: Barbell Jumping Squat (3 x 6 @ 30/25kg)

08 Jun / 2018

Saturday 9th June

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

07 Jun / 2018

Friday 8th June

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (5 x 2 @ 70%)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Min of:

9 x Thrusters

9 x Pull-Ups

9 x Burpees

or C: Metcon (Time)

AWOD 3 RFT of:

10 x DB Hang Squat Snatches, Left arm

5 x Bar muscle-ups

10 x DB Hang Squat Snatches, Right arm

5 x Bar muscle-ups

06 Jun / 2018

Week 5 of 8-Let’s Get Explosive

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Power Snatch (4 x 3 @60%)

B: Hang Clean & Push Jerk (4 x 3 @60%)

Above the Knee

C: Back 1/4 Squats (3@100%, 2@105%, 2@110%, 2@115%)

Squat to a depth which is HALF WAY between Start position and parallel.

D: Romanian Deadlifts (4 x 3 @ 90%)

If you have NO experience with RDLs start with approximately 40-50% of your max Clean.


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