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Workout Of The Day

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Workout Of The Day
11 Jun / 2019

Wednesday – M

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Distance)

Partner Row
4 x 45 sec each max efforts for distance

B: Metcon (Time)

For Time:
10 – 1 Pull Ups

1 – 10 T2B

20/15 cals after each round

10 Jun / 2019

Tuesday – MGW

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

For Quality:
Clock set for 15 mins

10 x Strict HSPU

12 x KB Snatches

50 x Double Unders

B: Metcon (Calories)

Assault Bike Intervals
3 x 1min max effort for cals

*Rest approx 2mins between efforts*

C: Split Squats/Bulgarian Split Squats

3 x 10 (each leg)

09 Jun / 2019

Monday WM

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Wall Street
3 RFT

800m Run

40 KB Swings

40 Wall Balls

B: Split Jerk

3 – 3 – 2 – 2

(20s flexed arm hang after each set)

08 Jun / 2019

Week 12 of 12-Strength Development

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2 x 1 @ 70%, 2 x 1 @ 75%, 2 x 1 @ 80%)

B: Clean and Jerk (2 x 1 @ 70%, 2 x 1 @ 75%, 2 x 1 @ 80%)

C: Front Squat (1/90, 1/93, 1/95)

D: Back & Midline (4 Sets(15KB + 20 SAR))

KB Swings

Single Arm Rows
Superset KB Swings with SARs(10ea side)

07 Jun / 2019

Saturday – MGW

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Power Lifting Total (Total Weight)

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

06 Jun / 2019

Friday – W

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

“Undercover”
3 Rounds of:

15 x Power Cleans

20 x Push-ups

2 Rounds of:

27/21 Calorie Row

75 x Double Unders

1 Round of:

50/35 Calorie Bike

05 Jun / 2019

Week 12 of 12-Strength Development

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 1 @ 75%)

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

C: Back Squat (1/90, 1/93, 1/95)

05 Jun / 2019

Thursday – M

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
40m Farmers Carry

100m run

10 x Alternating DB Snatch

100m run

B: Metcon (Time)

5RFT of:
12 T2B

20 Wall Balls

*Rest 1min between efforts*

C: Turkish Get Up

3×3 each arm

04 Jun / 2019

Wednesday – G

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For Time:
6-1 Rope Climbs

x2 Box Jumps

B: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
61kg/43kg

C: Metcon (No Measure)

Tabata
i) Plank

ii) Medball Plank

or iii) Wall Plank

03 Jun / 2019

Tuesday – GW

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4RFT
21 bench presses

15 pull-ups

400m Run/500m Row

OR

B: Metcon (AMRAP – Rounds and Reps)

AWOD

12min AMRAP
5 strict muscle-ups

20 weighted walking lunges

C: Back Squat

4 x 2 @ 85%-90%


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