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
04 Sep / 2019

Maintenance

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Balance (2-2-2-2-2)

B: Behind The Neck Jerk (2-2-2-2-2)

C: Snatch Lift Off (5 x 3 @ 105%)

Snatch Deadlift to BELOW knee
3 second pause at knee then cotrolled eccentric.

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

04 Sep / 2019

Thursday 5 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (15 mins to work to a 2RM for the day)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

30 x Hang Power Clean

30 x Push Press

30/21 x Calorie Bike/Row

03 Sep / 2019

Wednesday 4 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

10 Rds of:

1 x Rope Climb

5 x T2B

10 x Box Jumps

B: Back Squat (10 – 7 – 5 – 3 – 1 )

02 Sep / 2019

Tuesday 3 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 rds of:

1 x Snatch Pull

1 x Hang Snatch

1 x Snatch

B: Metcon (Time)

In Teams of 2, for time:

60 – 40 – 20 reps of:

Bench Press

Power Clean

01 Sep / 2019

Open Prep: Handstand

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Gymnastics

ACTIVATION/STRENGTH

A) Single Arm KB Press

4×10 each arm

*60s Plank hold after each set*

B) Tuck Ups

3×8

*30s Hollow Hold after each set*

C) 5min EMOM

3-5 Handstand Lowers *3sec to lower*

SKILLZ

Accumilate 100m Scorpion Kicks

()

FINISHER

TABATA

Head Stands

01 Sep / 2019

Monday 2 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

4 Rds @ 70% effort

300m Row

200m Run

B: Metcon (Time)

3 RFT of:

Run 200m

15 x Goblet Squats

15 x KB Swings

15 x Burpees

C: Z Press (5 – 5 – 5 – 5)

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

31 Aug / 2019

Sam’s Day of Gainz

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch + Snatch (4 Sets @ 75%)

Above Knee/Full Depth receiving position

B: Overhead Squat (3-2-2-1-1-1-1)

C: Clean Pull (4 x 2 @ 110%)

D: Front Squat (2-2-2-2)

E: Back & Midline (4 x 20 + 10R/10L)

KB Swings

Single Arm Rows
Russian LKB Swings Superset with single arm Bent over rows.

Rest 2min between Sets.

30 Aug / 2019

Saturday 31 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 40 mins of:

800m Run

50 x Pull-Ups

100 x Push-Ups

150 x Air Squats

800m Run

30 x Pull-Ups

60 x Push-Ups

90 x Air Squats

800m Run

20 x Pull-Ups

40 x Push-Ups

60 x Air Squats

800m Run
Partition Pull-Ups, Push-Ups and Squats as required.

or B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

29 Aug / 2019

Friday 30 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (7 – 7 – 5 – 5 – 3 – 3)

B: Metcon (Time)

5 RFT of:

30 x DU (Rx + = 50 x DU)

7 x Hang Power Cleans

7 x Push Press/Jerk

28 Aug / 2019

Maintenance

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch + Snatch (5 Sets @ 65%)

B: Snatch Balance (5 x 2 @ 70%)

C: Front Squat (5 x 3 @ 70%)

D: Clean Lift Off (5 x 3 @ 75%)

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


1 2 3 4 5 206