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Workout Of The Day

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Workout Of The Day
28 Aug / 2019

Thursday 29 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: 2k Row (Time)

Max Effort 2k Row
****80% Pace Only****

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
200m/250m Run/Row

20 Box Step Overs

20 Russian KB Swings

20/15 Cal Assault Bike

C: Metcon (No Measure)

15 Mins Hip & Shoulder Mobility Prep

27 Aug / 2019

Wednesday 28 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for reps)

E2MOM for 8 mins (5 sets):

Max Reps Strict HSPU

B: Rope Climb (10 Mins Skill Work)

C: Metcon (Time)

2 RFT of:

20 x T2B

20 x Box Jumps

20 x 1 Arm KB Push Press/Jerk (10/10)

20 x Walking Lunges

26 Aug / 2019

Tuesday 27 Aug

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CrossFit 3000 South Melbourne – CrossFit

A1: Snatch (3 x 3 @ 75%)

A2: Snatch (2 x 2 @ 80%)

B: Metcon (Time)

10 – 1 Reps For time of:

Clean & Jerk

Bar Facing Burpees

25 Aug / 2019

Handstand

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CrossFit 3000 South Melbourne – Gymnastics

MOBILISATION

-TX Opening

-Pec Minor Release

-Wrist Opener

ACTIVATION & STRENGTH

SUPERSET 1:

3×10 Z-Press on each arm

3×12 Scap Push-ups

SUPERSET 2:

4×10 Hollow Rocks

4×8 Tuck Ups

Accumulate 40m of Scorpion Kicks

25 Aug / 2019

Monday 26 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

“Tailspin”

Complete AMRAP in 14 mins of:

15 x Thrusters

30 x Double Unders

15 x C2B Pull-ups

30 x Double Unders

B: Metcon (Time)

3 RFT of:

200m Run

12 x Power Cleans

20 x Push-ups

24 Aug / 2019

Max Out Day!

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the Day)

B: Clean and Jerk (Max for the Day)

C: Back Squat (Max for theDay)

23 Aug / 2019

Saturday 24 August

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CrossFit 3000 South Melbourne – CrossFit

A: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

or B: Metcon (Time)

20 Rounds for time of:

6 x Wall Balls

6 x Push-Ups

3 x Power Cleans

22 Aug / 2019

Friday 23 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 8 Mins:

1 x Hang Snatch

2 x Snatch

B: Shoulder Press (10 mins to work to a 3RM for the day)

C: Metcon (Time)

21 – 15 – 9 Reps for time of:

Deadlifts

Pull-Ups

21 Aug / 2019

Week 9 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Power Snatch (3 x 3 @ 50%)

B: Snatch (3 x 3 @ 60%)

C: Split Jerk (3 x 2 @ 65%)

D: Front Squat (3 x 2 @ 75%)

21 Aug / 2019

Thursday 22 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

50-40-30-20-10 x Double Unders

25-20-15-10-5 x DB Hang Snatch

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 minutes of:

20/15 Cal Row/Air Dyne

10 x Front Rack Lunge (BB, DB or KBs)

10 x V-Sit Ups


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