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Workout Of The Day

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Workout Of The Day
04 Sep / 2017

Tue 5 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Morning Coffee’ – 4 RFT of:

200m Run

15 x Pullups

B: Metcon (Time)

B. For time

28 – 24 – 20 – 16 – 12 – 8 – 4 reps for time of:

Burpee Box Jump Overs

Stationery Lunges

(Rx+ = 2 x 16/12kg KB in Front Rack)

03 Sep / 2017

Mon 4 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Skill Development – One Arm KB Thruster Practice

B: Metcon (AMRAP – Rounds and Reps)

‘Mighty Mouse’ – 18 min AMRAP of:

15 x Thrusters

15 x Russian KB Swings

15 x V-Sits

02 Sep / 2017

Week 10 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

2017 INAUGURAL CF3000 WEIGHTLIFTING CLASSIC
September 24th 9am-1pm
BBQ Afterwards!

A: Snatch (1 x 2 @ 85%)

Snatch Waves:

#1-3 @ 65%, 2 @ 70%, 2 @ 75%

#2-3 @ 70%, 2 @ 75%, 2 @ 78%

#3-3 @ 78%, 2 @ 82%, 2 @ 85%

B: Snatch Balance (4 x 2 80-90%)

Add your weight to comments. Record your heaviest set.

C: Jerk Dip Squat (5 x 3 @ 125-140%(1RM Jerk))

Simulate exact position of the Jerk Dip NOT a Squat. Vertical torso and knees/toes flare out on the dip.

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

E: Barbell Jumping Squat (6 x 5)

01 Sep / 2017

Sat 2 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (Build to a technically solid triple)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 18 mins of:

12 x Hang Power Cleans

12 x Front Rack Stationery Lunge

**Every time you drop the bar perform 12 Over Bar Burpees**

31 Aug / 2017

Fri 1 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon (No Measure)

Over the Wall (for quality)

10 x Medball Cleans

20 x Ring Dips

30 x Pistols

40 x Ab Mat Sit ups

50 x Wall Balls

40 x Ab Mat Sit ups

30 x Pistols

20 x Ring Dips

10 x Medball Cleans

30 Aug / 2017

Week 10 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

2017 INAUGURAL CF3000 WEIGHTLIFTING CLASSIC
September 24th 9am-1pm
BBQ Afterwards!

A1: Hang Clean (5 x 2 @ 75%)

A2: Clean and Jerk (4 x 2 @ 75%)

B: Clean Pull (4 x 4 @ 100%)

2 x Pulls from ground + 2 x Hang = 1 Set

C: Snatch Pull (5 x 3 @ 100%)

2 x from ground + 1 x hang

30 Aug / 2017

Thu 31 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Sumo Deadlift (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

4 RFT of:

8 x C2B (RX+ 4 x BMU)

10 x Push Press

20 x Air Squats

30 x Double Unders

29 Aug / 2017

Wed 30 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

5 Rounds for Quality:

2 x Power Snatch

1 x Snatch

B: Squat Clean (3 x Reps EMOM for 8 mins @ 60-65%)

These should be lightish, fast and sharp!

C: Pause Back Squat (3 x 3 w/ 2 sec Pause in bottom @ 70-75%)

28 Aug / 2017

Tues 29 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Row n Toe’

21 – 15 – 9 – 6 – 3 reps of:

Row (Cal)

T2B

**12 Min Cap**

B: Metcon (No Measure)

EMOM for 12 mins complete:

Odd: 6 x Bench Press

Even: 6 x Strict Pull Up

*Plank hold for remainder of each minute*

27 Aug / 2017

Mon 28 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

200m Run

10 x Box Jumps

10 x Alternating DB Snatch

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 mins of:

2-2, 4-4, 6-6, 8-8, 10-10 etc reps of

Burpees

DB/KB Thrusters


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