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Workout Of The Day

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Workout Of The Day
27 Nov / 2018

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CrossFit 3000 South Melbourne –

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

27 Nov / 2018

Week 7 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

27 Nov / 2018

Wednesday 28th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Weighted Pull-ups (Build to best 5)

B: Metcon (Time)

10 – 1 Reps for time of:

Pushups

Alternating Pistols x 2

**1 x Rope Climb after each round**

C: Farmer’s Carry (Accumulate 200m)

26 Nov / 2018

Tuesday 27th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Snatch Pull

1 x Hang Snatch

1 x Snatch

B: Back Squat (5 – 5 – 5 – 5)

C: Metcon (AMRAP – Reps)

Complete AMRepAP in 7mins:

WallBalls

EMOM complete 7 x Deadlifts

25 Nov / 2018

Monday 26th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Wade’ – For time:

Run 1,200 meters

Then, 4 rounds of:

   12 x Strict Pull-ups

   9 x Strict Ring Dips

   6 x Strict HSPU

Then, run 1,200 meters

**If you want to wear a vest – go for it**

B: Cossack Squats (5 x 10 (5 each leg) Add DB/KB for a challenge)

24 Nov / 2018

Week 6 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (80-90% x 1)

-build to heavy single-NOT MAX

-no misses

B: Clean and Jerk (80-90% x 1)

-Build to heavy single-NOT MAX

-No misses

C: Back Squat (80% x 1)

Build to 80% with fast doubles then heavy single

D: Romanian Deadlifts (4 x 5)

23 Nov / 2018

Saturday 24th Nov

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CrossFit 3000 South Melbourne – CrossFit

A1: Split Jerk (12 mins to work to a heavy single)

or A2: Push Jerk (12 mins to work to a heavy single)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

20 x Push Jerk/Press

20 x Overhead/Front Squats

20 x Box Jumps

20 x Toes to Bar

20 x Alternating Lunges

400m Run

22 Nov / 2018

Friday 23rd Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (15 Mins to build to 3 x Heavy Singles)

B: Metcon (Time)

5 RFT of:

15 x Hang Power Cleans

30 x Push-ups

21 Nov / 2018

Week 6 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ([72/1, 77/1, 82/1] x 3)

B: Back Squat (10 x 2 @ 86%)

C: Snatch Pull (3 x 2 @ 105%)

21 Nov / 2018

Thursday 22nd Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (2 Rounds for calories)

2 Rds, each for Max Cal of:

Row 45 seconds, rest 15 seconds

Row 30 seconds, rest 30 seconds

Row 15 seconds, rest 45 seconds

B: Metcon (Time)

For time:

100 x Double Unders

– Then –

4 rds

12 x Knees to Elbows

12 x Back Squats (from floor)

– Then –

100 x Double Unders


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