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Workout Of The Day

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Workout Of The Day
08 Aug / 2019

Friday 9 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

3 x Front Squats

2 x Split Jerk

B: Metcon (Time)

For time:

21 x DB/KB thrusters

Run 400m

18 x DB/KB thrusters

Run 400m

15 x DB/KB thrusters

Run 400m

07 Aug / 2019

Week 7 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Grip Push Press (5 x 2 @ 90% of Snatch)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

B: Overhead Squat (2-2-2-2-2-2)

C: Snatch Pull from Deficit (5 x 3 @ 110%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.

D: Front Squat (4 x 3 @ 85%)

07 Aug / 2019

Thursday 8 August

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CrossFit 3000 South Melbourne – CrossFit

A: Muscle-Up Practice & Progressions (AMRAP – Reps)

10 Mins
Wotk Pistol Tech and Mobility b/w efforts

B: Metcon (Time)

10 – 1 reps for time of:

2 x Alternating Pistols

T2B

Box Jumps

Single Arm Ring Rows

06 Aug / 2019

Wednesday 7 August

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch + Snatch (4 x Working/Challenging Sets)

Above Knee/Full Depth receiving position

B: Power Clean (3 – 3 – 3 – 2 – 2 – 2)

C: Back Squat (5 x 3 @ 5RM)

05 Aug / 2019

Tuesday 6 August

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

3 RFT of:

1,000-meter row

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

04 Aug / 2019

Upper Body Pull

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CrossFit 3000 South Melbourne – Gymnastics

MOBILITY

– 10 Pass throughs

– 30s Dead Hang (under hand, over hand & each arm)

ACTIVATION/STRENGTH

Superset 1:

– 3 x 30s Flexed arm hang

– 3 x 10 UL KB/DB row

Superset 2:

– 4 x 5 Tempo Pull-up lowers 3-0-0-1

– 4 x 6 BOR (pause 1s at top of pull)

SKILL/STRENGTH

8 Min EMOM

3-5 Pull-ups/C2B/MU

CORE

TABATA

V-Sits

04 Aug / 2019

Monday 5 August

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CrossFit 3000 South Melbourne – CrossFit

A1: Deadlift (5 x 2 @ 3RM)

A2: Shoulder Press (6 – 6 – 6 – 6 – 6)

B: Metcon (Time)

8 x 400m Running Relay

(4 x 400m each)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMARAP in 6 mins of:

30 x Double Unders

15 x Wall Ball

03 Aug / 2019

Week 6 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3/60, 2/70, 2/80, 1/85, 1/90, 1/90, 1/95)

B: Clean + Front Squat + Jerk (3/60, 2/70, 2/75, 2/80, 2/85)

C: Clean Pull (4 x 2 @ 105%)

D: Back Squat (5 x 4 @ 80%)

02 Aug / 2019

Saturday 3 August

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CrossFit 3000 South Melbourne – CrossFit

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

01 Aug / 2019

Friday 2 August

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (5 x 2 @ 80-85%)

B: Power Elizabeth (Time)

21 – 15 – 9 Reps for time of:

Power Cleans

Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 min of:

7 x Thrusters

7 x Pull-Ups (Rx+= 4 x R/BMU)

7 x Burpees


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