82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Workout Of The Day

Home
Workout Of The Day
14 Apr / 2018

Tues 17th April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

A: Pause Back Squat (3 x 5 @ 80%)

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD – Complete AMRAP in 20 mins of:

40m Prowler (Moderate Weight)

80m WL with Medball 9/7kg

120 x Double Unders

160m KB Farmers Carry

200m Run (together)

Divide work evenly

14 Apr / 2018

Mon 16th April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

5 rounds for quality

1 x Push Press

1 x Push Jerk

2 x Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Push Press

10 x Box Jumps

200 m run

CrossFit 3000 South Melbourne – Olympic Lifting

View Public Whiteboard

A: Snatch ((80%x2, 85%x1, 90%x1)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest single.

B: Clean and Jerk ((80%x2, 85%x1, 90%x1)x3)

C & J Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest single.

C: Front Squat (2 x 2 @ 85%/2 x 2 @ 90%)

D: Clean Pull (2×3 @ 115%, 2×3@125%)

13 Apr / 2018

Sat 14 April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

A: Clean and Jerk (3 x 3 @ 75%)

B: Metcon (Time)

5 – 4 – 3 – 2 – 1 Reps for time of

Rope Climbs

3 x Clean and Jerks
Suggested weight for C&J is approx 50-65% depending on how Part A felt.

12 Apr / 2018

Fri 13 April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

EMOM for 12 Mins:

Odd – 8 x Strict HSPU

Even – 10 x Box Jumps

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Burpee Box Jump (24/20″)

15 x Goblet Squats

10 x Ring Dips

C: Metcon (No Measure)

Tabata Hollow Rock

CrossFit 3000 South Melbourne – Olympic Lifting

View Public Whiteboard

A: Snatch ((70%x2, 80%x2, 85%x2)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest doubles.

B: Back Squat (2 x 2 @ 85%/2 x 2 @ 90%)

C: Snatch Pull (3 x 3 @ 120%)

11 Apr / 2018

Thu 12 April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

3 Rounds for quality of:

2 x Power Cleans

2 x Front Squats

2 x Push Jerks

5 x Kipping Swings

B: Metcon (5 Rounds for time)

5 Rounds – each for time of:

3 x Power Cleans

3 x Front Squats

3 x Push Jerks

10 x Pullups

Rest 90 sec between each round

10 Apr / 2018

Wed 11 April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 25 Mins of:

10 x C2B Pull-Ups

15 x Push-Ups

20 x Alternating Pistols

*After every 3 rounds, run 400 meters

09 Apr / 2018

Tues 10 April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

Metcon (Time)

3 RFT of:

800m Run

25 x T2B

15 x Deadlift
Suggested Deadlift weight is 40-50% of 1RM

08 Apr / 2018

Mon 9 April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

A: Metcon (3 Rounds for time)

3 x 400m Run

2 mins rest between efforts

B: Metcon (5 Rounds for reps)

Long Gone – 5 rounds (19 mins)

1 min max Wall Balls

1 min max Alternating DB/KB Front Rack Lunges

1 min max Cal Row

1 min rest


1 2 3 4 5 146