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Workout Of The Day

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Workout Of The Day
06 Jun / 2018

Thursday 7th June

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Close Grip Bench Press (5 – 5 – 5 – 5 – 5)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 18 Mins of:

250m Row (200m Run)

8 x Clean and Jerk

05 Jun / 2018

Wednesday 6th June

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

2 x Rope Climbs

8 x Strict HSPU

B: Metcon (AMRAP – Rounds and Reps)

‘Half Mary’

Complete AMRAP in 10 Mins of:

5 x HSPU

10 x Pistols

15 x Pull-Ups

C: Metcon (No Measure)

Tabata Walking Lunges

04 Jun / 2018

Tuesday 5th June

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A1: Deadlift (5 x 3 @ 90% of 3RM)

A2: Push Press (5 – 5 – 5 – 5 – 5)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMARP in 12 Mins of:

15 x Hang Power Cleans

15 x Push-Ups or Ring Dips

03 Jun / 2018

Monday 6th June

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

30 x Double Unders

30 x Abmat Sit-Ups

10 x C2B Pull-Ups

B: Back Squat (5 x 5 @ 85% of 5RM)

Complete 10 x T2B b/w each set

02 Jun / 2018

Week 4 of 8-Let’s Get Explosive

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 3@80%, 2×2@85%, 3@80%)

B: Clean and Jerk (3@60%, 3@70%, 3@80%, 2×2@85%, 3@80%)

C: Snatch Pull (3×3@100%)

D: Front Squat (2@60%, 2@70%, 2@80%, 2@85%, 3×2@90%)

E: Back 1/4 Squats (2@100%, 3×2@105%)

Squat to a depth which is HALF WAY between Start position and parallel.
5 Box Jumps after each set.

01 Jun / 2018

Saturday 2nd June

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Announcements

Monday 11th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

31 May / 2018

Friday 1st June

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CrossFit 3000 South Melbourne – CrossFit

A: High-Hang Snatch (3 x Reps EMOM for 6 Mins)

B: Metcon (AMRAP – Rounds and Reps)

3 Rounds, each a 5 Min AMRAP of:

12 x Deadlifts

12 x HSPU

Rest 2 mins b/w round

30 May / 2018

Week 4 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (4 x 3 @ 60%)

Above Knee

B: Hang Clean & Push Jerk (4 x 3 @ 60%)

Above the Knee

C: Back Squat (3 x 2 @ 90%)

D: Back 1/4 Squats (3 @ 100%, 2 @ 105%, 3 x 2 @110%)

Squat to a depth which is HALF WAY between Start position and parallel.

30 May / 2018

Thursday 31st May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for distance)

Row – 5 x 1 Min Max Distance

Rest 90s b/w efforts

B: Metcon (Time)

1 – 10 Reps for time of:

Burpees to 6′ Target

T2B

C: Metcon (No Measure)

5 rds for Quality of:

30s Hollow Hold

30s Superman Hold

30s Rest

29 May / 2018

Wednesday 30th May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

3 x Front Squats

2 x Push Press

B: Metcon (Time)

For time, fast and heavy:

21 x DB/KB thrusters

Run 400m

18 x DB/KB thrusters

Run 400m

15 x DB/KB thrusters

Run 400m


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