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Workout Of The Day

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Workout Of The Day
05 Dec / 2018

Week 8 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 1 @ 90%)

B: Split Jerk (1-1-1-1)

C: Back Squat (3 x 2 @ 90%)

D: Snatch Pull (2 x 2 @ 115%)

05 Dec / 2018

Thursday 6th Dec

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CrossFit 3000 South Melbourne – CrossFit

or B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

A: Metcon (Time)

2/3 Angie – For time:

66 x Pullups

66 x Pushups

66 x Situps

66 x Air Squats

04 Dec / 2018

Wednesday 5th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

E2MOM for 10 mins complete:

Odd: Max Strict Ring Dips

Even: 15/12 Cal Row

B: Metcon (Time)

For time:

100 x Wall Balls

75 x Burpees

50 x Box Jumps

25 x Burpees

03 Dec / 2018

Tuesday 4th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

Every 90s for 6 Rds, complete

1 x Snatch Pull

1 x Snatch

1 x Overhead Squat

B: Metcon (Time)

4 RFT of:

4 x Power Cleans

4 x Front Squats

4 x Shoulder to Overhead

C: Bent Over Row (3 – 3 – 3 – 3)

02 Dec / 2018

Monday 3rd Dec

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CrossFit 3000 South Melbourne – CrossFit

A: 4 x 200m Run (Time)

4 x 200m Run

Rest 1 min b/w efforts

B: Metcon (Time)

3 RFT of:

800m Run

20 x Hang Power Cleans

20 x T2B

01 Dec / 2018

Week 7 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Front Squat (6x 2 @ 88%)

B: Snatch (5 x 1 @ 75%)

Make a lift E3MOM

C: Clean and Jerk (5 x 1 @ 75%)

Make a lift E3MOM

D: Romanian Deadlifts (4 x 5)

30 Nov / 2018

Saturday 1st Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean + Jerk (10 mins to work to 1 x Heavy Single)

B: Metcon (Time)

For Time:

30 x Chest to Bar Pull-Ups

800 Meter Run

15 x Clean and Jerks

800 Meter Run

15 x Clean and Jerks

800 Meter Run

30 x Chest to Bar Pull-Ups

29 Nov / 2018

Friday 30th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

21 – 15 – 9 Reps for time of:

Hang Power Cleans

Bar-Facing Burpees

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7mins:

7 x Box Jumps

14 x Russian KB Swings

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7mins:

15 x DB/KB Push Press

30 x Double Unders

28 Nov / 2018

Week 7 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

28 Nov / 2018

Thursday 29th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (Build to a solid 3 x 3 )

B: Metcon (Time)

For time:

1200m Run,

50 x DU

27 x Deadlifts

800m Run

50 x DU

21 x Deadlifts

400m Run

50 x DU

15 x Deadlifts


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