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Workout Of The Day

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Workout Of The Day
16 Aug / 2019

Saturday 17 August

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (15 mins to work to a 3RM for the day)

B: Mind Eraser (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

7 x Power Cleans

7 x Burpees

200 Meter Run

15 Aug / 2019

Friday 16 August

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CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (5 x Sets @ @ 50-60%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Push Jerk (2 – 2 – 2 – 2)

C: Metcon (Time)

21 – 15 – 9 reps for time:

Push Jerk

T2B

14 Aug / 2019

Week 8 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (1/60, 1/70, 1/80, 1/85, 1/90, 1/80)

B: Split Jerk (2/70, 2/75, 1/80, 1/85, 1/90, 1/80)

C: Front Squat (2/70, 2/75, 2/80, 2/85, 2/90)

14 Aug / 2019

Thursday 15 August

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CrossFit 3000 South Melbourne – CrossFit

A: Handstand Walk (15 mins HS Skill Work)

B: Metcon (Time)

40 – 30 – 20 – 10 reps for time of:

Pull-ups

Abmat Situps

Box Jumps

13 Aug / 2019

Wednesday 14 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

10 x Ring Dips

15 x Push-Ups

20 x Alternating Pistols

200m Run

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

15 x Cal Row

12 x DB Box Step Ups

9 x Strict K2E

12 Aug / 2019

Tuesday 13 August

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (2 – 2 – 2 – 2)

B: Metcon (Time)

10 RFT of:

6 x Thrusters

6 x Pull-Ups

11 Aug / 2019

Gymnastics – Upper Body Pull

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CrossFit 3000 South Melbourne – Gymnastics

MOBILITY

Dead Hang Sequence:

30s overhand

30s underhand

30s L arm

30s R arm

STRENGTHENING

Superset 1:

3 x 10 Lat Pull-down (each arm)

3 x 10 Scap Push-ups

Superset 2:

4 x 5 Tempo Pull-up Lowers 3-0-0-1

4 x 8 BOR (pause 1sec at top)

SKILL

12mins to work on either:

-Pull-up

-C2B

-MU

-Rope Climb

11 Aug / 2019

Monday 12 August

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CrossFit 3000 South Melbourne – CrossFit

A1: Back Squat (5 x 4 @ 5RM )

A2: Back Squat (AMREP AP in 5th Set @ 5RM)

B: Metcon (Time)

50-40-30-20-10 reps for time of:

Double Unders

Walking Lunges

C: Z Press (4 x 5 each arm)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

10 Aug / 2019

Week 7 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/75, 2/80, 2/85, 1/90)

B: Clean (2/75, 2/80, 2/85, 1/90, 1/93)

C: Split Jerk (3-2-2-1-1-1)

D: Clean Lift Off (4 x 3 @ 95%)

Lift and pause at knee for 3 seconds then control back down.

E: Back Squat (2 x 3 @ 75%, 2 x 3 @ 80%, 2 x 3 @85%)

09 Aug / 2019

Saturday 10 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For Time:

30 x Clean & Jerks

800m Run

6 x Rope Climb

800m Run

60 x Burpees

800m Run

or B: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here


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