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
13 Sep / 2017

Thu 14 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Push Press (4 x 2 w/ 1 sec pause @ bottom of dip)

B: Metcon (Time)

For time:

400m Run

50 x Double Unders

25 x Deadlifts

200m Run

25 x Ring Dips

200m Run

25 x Deadlifts

50 x Double Unders

400m Run

12 Sep / 2017

Wed 13 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

21 – 15 – 9 Reps for time of:

Row (Calories)

Box Jump

KB Swings

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Row (Calories)

Wall Ball

T2B

11 Sep / 2017

Tues 12 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Snatch Pull

2 x Power Snatch

B: Metcon (Time)

10 RFT of:

3 x Hang Power Cleans

3 x Front Squats

3 x Push Jerk

10 Sep / 2017

Mon 11 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Gymnastics Skills Practice:

Strict Ring MU, Strict Ring Dips, Kipping Swings on Rings

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 Mins of:

5 x Pull-Ups

10 x Push-Ups

15 x Sit Ups

20 x Walking Lunges

09 Sep / 2017

Week 11 of 12

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

2017 Inaugural CF3000 Weightlifting Classic
September 24th

A: Snatch (3 x 2 @ 85%)

B: Clean and Jerk (4 x 1 @ 85%)

C: Clean Pull (5 x 3 @ 110%)

D: Back Squat (5 x 2 @ 85%)

E: Barbell Jumping Squat (6 x 5 @ Barbell Only)

08 Sep / 2017

Sat 9 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Dumb Grace’

30 x DB Clean & Jerks for time(or Barbell)
Choice of Dumbell or Barbell Grace.

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Scale to Front Squat If Required to achieve depth with good form*

**18 Min Cutoff**

07 Sep / 2017

Fri 8 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Strict Lynne (5 Rounds for reps)

5 Rounds for max reps of:

Bench Press (BW/0.75BW)

Strict Pullups

*Once you complete Bench, straight into pull-ups*

B: Snatch Pull (5 x 3 with 2 second pause at knee)

06 Sep / 2017

Week 11 of 12

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

2017 Inaugural CF3000 Weightlifting Classic
September 24th

A: Hang Power Snatch (2-2-2)

Build to heavy double. Focus-speed of extension and turnover.

B: Snatch (3 x 2 @ 80% 1 x 2 @ 85%)

C: Snatch Pull (5 x 3 @ 110%)

D: Barbell Row (5 x 8 @ 70% (Clean 1RM))

06 Sep / 2017

Thu 7 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Paused Front Squat (4 x 3 w/ 2 second pause in bottom position)

B: Metcon (AMRAP – Rounds and Reps)

As many quality reps as possible in 15 mins of:

10 x Ring Dips (RX+ 4 x Strict Ring Muscle Ups)

15 x Wall Ball

10 x Toes to Bar

15/12 Cal Row

05 Sep / 2017

Wed 6 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne, CrossFit 3000 South Melbourne – CrossFit

A: Push Press (4 – 3 – 2 – 2)

B: Metcon (Time)

10 – 1 Reps for time of:

Strict HSPU

Complete 2 x Rope Climbs between each rounds


1 2 3 4 5 122