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
05 Nov / 2017

Mon 6th Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For Time:

400 m Run, then

5 Rounds of:

30 x Double Unders

20 x Jumping Lunges

10 x Burpees

then, 400 m Buy-out

B: Metcon (AMRAP – Reps)

Tabata Wall Balls

04 Nov / 2017

Week 6 of 6

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the day.)

Max out only if you have completed the six week cycle. Otherwise technically sound @ 85%.

B: Clean and Jerk (Max for the day)

Same conditions as Part A.

03 Nov / 2017

Sat 4 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

’90 Proof’

In team of 3, for time, complete:

90 Cal row

90 Box Jumps

90 Thrusters

90 Pullups

90 Thrusters

90 Box Jumps

90 Cal row

02 Nov / 2017

Fri 3 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

7 Rds of:

3 x Kipping Swings

3 x T2B

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

2 x Wall Walks

7 x T2B

20 x Walking Lunges

20m Prowler Push

C: Tabata Push-Ups (AMRAP – Reps)

Tabata Push Ups (for total reps)

01 Nov / 2017

Week 6 of 6

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 85 %)

B: Clean and Jerk (3 x 1 @ 87 %)

C: Snatch Pull (5 x 1 @ 105%)

D: Clean Pull (4 x 1 @ 105%)

01 Nov / 2017

Thu 2 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10 Mins Front Rack and Squat Mobility Work

B: Metcon (Time)

For time:

800m Run

21 x Front Squats

21 x Russian KB Swings

400m Run

15 x Front Squats

15 x Russian KB Swings

200m Run

9 x Front Squats

9 x Russian KB Swings

31 Oct / 2017

Wed 1 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

2 x Power Cleans

1 x Hang Squat Clean

B: Metcon (Time)

15 – 12 – 9 – 6 – 3 reps for time of:

Power Cleans

Strict HSPU

C: Bent Over Row (5 – 5 – 5 – 5)

30 Oct / 2017

Tues 31 Oct

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 10 Mins complete:

1 x Power Snatch

1 x Squat Snatch

Max weight = 75%

B: Metcon (Weight)

5 Rds of:

1 x Push jerk

1 x Split Jerk (Both of racks)

C: Back Squat (5 – 5 – 5 – 5)

29 Oct / 2017

Mon 30 Oct

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
**12 Min Cut-off**

Scale DU to 1/2 Attempts or 60s of DU Attempts each round

B: Metcon (AMRAP – Reps)

’10 of the Best’ – Complete AMRAP in 10 Mins of:

200m Run

10 x Burpees

Max Reps UB Pull-Ups

Score is total number of Pull-Ups
RX + = Bar Muscle Ups

28 Oct / 2017

Week 5 of 6

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 1 @ 80%)

B: Clean + Front Squat + Jerk (4 x 1 @ 80%)

Snatch Grip Deadlift (5 x 2 @ 125% (of snatch))

D: Bent Over Row (5 x 8 @ 65 %(of clean))

Midline (5 Sets x 15 reps of each exercise )

Lying T2B Superset with

Situps with straight legs and plate Over head


1 2 3 4 5 6 129