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Workout Of The Day

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Workout Of The Day

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 5×2 @ 80%)

B: Clean and Jerk (3@60%, 3@70%, 5×2 @ 80%)

C: Clean Pull (5 x 3 @ 110%)

D: Front Squat (3@60%, 3@70%, 4×3 @ 80%)

E: Snatch Grip Seated Press (5 x 5)

Behind the neck, sitting on bench or box.

F: Dips (3 x 10)

27 Jul / 2018

Saturday 28th July

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CrossFit 3000 South Melbourne – CrossFit

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here

26 Jul / 2018

Friday 27th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

A. ‘Baby JT’

15 – 10 – 5 reps for time of:

Strict HSPU

Ring Dips

Push Ups

**12 Min Cut-off**

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 Mins of:

10 x KB Snatch (7L/7R)

10 x 1 Arm KB Swings (7L/7R)

20 x Walking Lunges

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3@60%, 3×3 @ 70%, 2×3 @ 75%)

Above knee.

B: Behind Neck Push Press + Clean Grip Overhead Squat (3 + 4 x 5 Sets)

Use as narrow grip as possible(narrower than Snatch grip)

C: Snatch Pull (4 x 2 @ 100%)

D: Bent Over Row (5 x 10)

Rest 1 minute between sets

E: Dips (5 x 10)

Rest 1 minute between sets

25 Jul / 2018

Thurs 26th July

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CrossFit 3000 South Melbourne – CrossFit

“Filthy 50″ (Time)

“Filthy 50″

For Time:

50 x Box Jumps (24/20″)

50 x Jumping pull-ups

50 x KB Swings (16/12kg)

Walking Lunges (50 steps)

50 x Knees to Elbows

50 x Push Press (20/15kg)

50 x Supermans (or 50 GHDs)

50 x Wall Ball shots (9/7kg)

50 x Burpees

50 x Double Unders

24 Jul / 2018

Wed 25th July

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (3 – 3 – 3 – 2 – 2)

Hold in receiving position each rep for 2s

B: Back Squat (10 mins to work up to a Heavy 3)

C: Metcon (Time)

For Time:

50 x Power Cleans

EMOM perform 5 x Bar facing Burpees

23 Jul / 2018

Tues 24th July

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (7 – 7 – 7 – 7)

B: Metcon (Time)

5 RFT of:

5 x Deadlifts

15 x HR Push-Ups

**Aim for Heavy but unbroken**

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

30 x Double-unders

10 x Front/Overhead squats

22 Jul / 2018

Mon 23rd July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Compete AMRAP in 10 minutes of:

200-m row

40 x Double-unders

Z Press (5 – 5 – 5 – 5 – 5)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB
Tempo 4D, 1P, X, 1P

C: Metcon (Time)

Stand and Deliver

For time:

1-10 Reps of Strict Press

10-1 Strict Pull-Ups

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 4×2@80%)

B: Clean and Jerk (3@60%, 3@70%, 4×2@80%)

C: Snatch Pull (4 x 3 @ 80%)

From low hang position-just below knee.

D: Front Squat (4 x 3 @ 80%)

E: Snatch Grip Seated Press (4 x 5)

Behind the neck, sitting on bench or box.

F: Bent Over Row (3 x 10)

Rest 1 minute between sets

G: Dips (3 x 10)

20 Jul / 2018

Saturday 21st July

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

90 Proof – In team of 3, for time, complete:

90 Cal row

90 Box Jumps

90 Thrusters

90 Pullups

90 Thrusters

90 Pullups

90 Box Jumps

90 Cal row


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