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Workout Of The Day

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Workout Of The Day
14 Nov / 2017

Wed 15 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

For Quality (5 rounds each arm) of:

5 x 1 arm KB Swings

5 x 1 arm KB Snatch

5 x 1 arm KB Front Rack Squat (RX+ OHS)

B: Metcon (AMRAP – Rounds and Reps)

‘Criss-Cross’

Complete AMRAP in 15 mins of:

30 x Double Unders

15 x Power Cleans

30 x Double Unders

15 x Toes to Bar

13 Nov / 2017

Tues 14 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Partner Relay – In pairs complete:

4 x 400m (2 each)

4 x 200m (2 each)

B: Metcon (Time)

10 – 1 Reps for time of:

Box Jump Overs

Med Ball Cleans

C: Metcon (No Measure)

Tabata Hollow/Superman Rocks

12 Nov / 2017

Mon 13 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (4 x 3 @ 75%)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 Mins of:

12 x Thrusters

14 x Over Bar Burpees

16 x Pullups

11 Nov / 2017

Recovery Week

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch (5 x 2 @ 65%)

B: Clean + Front Squat + Jerk (6 Sets @ 70%)

C: Clean Deadlift + Clean Pull (5 x 2 @ 90%)

D: Midline (6 x 15(each movement))

Lying T2B Superset with

Situps with straight legs and plate Over head

10 Nov / 2017

Sat 11 Nov

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CrossFit 3000 South Melbourne – CrossFit

A1: Split Jerk (10 Min to work to a daily best Jerk)

or A2: Push Jerk (10 Min to work to a daily best Jerk)

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

09 Nov / 2017

Fri 10 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

7 rounds for Quality of:

2 x Toes to Eyes

2 x T2B

2 x Toes to Eyes

2 x T2B

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 13 mins of:

10 x Pull-ups

10 x KB Thrusters

10 x V Sits

08 Nov / 2017

Recovery Week

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (6 x 3 @ 60%)

B: Clean and Jerk (5 x 2 @ 65%)

C: Clean Pull (5 x 3 @ 90%)

08 Nov / 2017

Thu 9 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Big Nasty’ – 3 RFT of:

9 x Burpee C2B Pullups (Rx+ BMU)

12 x Hang Power Cleans

15 x Box Jumps

Courtesy of CFNE

B: Bench Press (5 x 5 @ 70%)

07 Nov / 2017

Wed 8 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 12mins complete:

1 x Hang Snatch

1 x Snatch

B: Deadlift (5 – 5 – 5 – 3 – 3 – 3)

06 Nov / 2017

Tues 7 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 14mins complete::

Even: Max Cal Row

Odd: 7 x Strict Ring Dips

B: Metcon (Time)

4 RFT:

15 x Pushups

15 x Goblet Squats

200 Run

C: Farmer’s Carry (Accumulate 200m )


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