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Workout Of The Day

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Workout Of The Day
11 Feb / 2018

Mon 12 Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

For time:

6 x Squat Clean & Jerk

200m Run

6 x Squat Clean & Jerk

400m Run

6 x Squat Clean & Jerk

800m Run

6 x Squat Clean & Jerk

400m Run

6 x Squat Clean & Jerk

200m Run

6 x Squat Clean & Jerk

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 3 @ 70%)

Maximum 3 minutes rest between sets.

B: Clean and Jerk (5 x 3 @ 70%)

Maximum 3 minutes rest between sets.

C1: Front Squat (3 x 5 @ 75%)

C2: Front Squat (3 x 20 @ Bar-Drop Sets)

Complete 3 x 20 with narrower stance and quads continually loaded. 2 minutes rest between sets.

D: Clean Pull (4 x 3 @ 110%)

E: Plank Drag Throughs (3 x 16)

Drag DB or Sand Bag whilst maintaining Plank

09 Feb / 2018

Sat 10 Feb

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CrossFit 3000 South Melbourne – CrossFit

Warm-up

Metcon (No Measure)

5-7 mins Foot lock off and rope climb technique practice

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

08 Feb / 2018

Fri 9 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Gymnastics Skill Work:

Ring Dips, Bar MU or Ring MU

Practice + Progressions

B: Metcon (Time)

For time:

Row, 1000m

50 x Ring Dips

Run, 1000m

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

10 x Med Ball Cleans

10 x Wall Ball

07 Feb / 2018

Week 1 of 12-Strength and Consistency

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (5 x 3 @ 70%)

Maximum of 3 minutes rest between sets.

B1: Back Squat (3 x 5 @ 75%)

1 x 5 @ 70%

1 x 5 @ 72.5%

Then complete your 3 x 5

B2: Back Squat (Drop Sets)

3 x 20 @ Bar

Narrower stance than normal and without extending hips completely at the top. think of keeping the quads loaded the whole set.

C: Snatch Pull (4 x 3 @ 105%)

07 Feb / 2018

Thu 8 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

With a partner, Run 8 x 200m sprints.

Score is your total time.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

10 x Push-Ups

12 x Sit-Ups

14 x Pistols

30 x Double Unders

06 Feb / 2018

Wed 7 Feb

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CrossFit 3000 South Melbourne – CrossFit

High-Hang Snatch (5 x 3 @ 50-65% from Hip Crease)

B: Metcon (Time)

5 RFT of:

5 x Hang Power Cleans

5 x Front Squats

5 x Push Jerks

15 x Over-Bar Burpees

05 Feb / 2018

Tues 6 Feb

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CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (Time)

21- 15 – 9 reps for time of:

Deadlifts

Box jumps

Rest 3 mins, then

A2: Metcon (Time)

15 – 12 – 9 Reps for time of:

HSPU – Open Standard

C2B Pull-Ups

Power Cleans

or B: Erin (Time)

5 rounds for time:

15 DB Split Cleans, 40#

21 Pull-ups
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here

04 Feb / 2018

Mon 5 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (3 – 3 – 3 – 3 – 3)

B: Metcon (No Measure)

4 Rds Not For time of:

21 x Air/Goblet Squats

18 x Hollow Rocks

15 x Russian KB Swings

12 x Pull-Ups

9 x Hang DB Snatch

Hone your skill and efficiency in every movement.

03 Feb / 2018

Reload Week

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 60%)

Clean Pull + 2 x Clean (4 Sets @ 65%)

C: Front Squat (3 x 3 @ 65%)

D: Plank Drag Throughs (3 x 14)

Drag DB or Sand Bag whilst maintaining Plank


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