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Workout Of The Day

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Workout Of The Day

CrossFit 3000 South Melbourne – Olympic Lifting

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A: Snatch (3 x 3 @ 83%)

B: Clean (3 x 3 @ 83%)

C: Split Jerk (4 x 2 @ 85%)

1 x Behind the neck jerk + 1 Jerk(out of racks)

D: Front Squat (3 x 3 @ 83%)

E: Clean Pull (3 x 3 @ 83%)

06 Apr / 2018

Sat 7th April

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CrossFit 3000 South Melbourne – CrossFit

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Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here

05 Apr / 2018

Fri 6th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Front Squat (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

5 Rounds for time of:

400m Run

15 x Thrusters

CrossFit 3000 South Melbourne – Olympic Lifting

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A: Snatch (4 x 3 @ 82%)

B: Snatch Balance (4 x 3 @ 90% of 2RM)

C: Back Squat (4 x 3 @ 83%)

D: Snatch Pull (3 x 3 @ 125%)

04 Apr / 2018

Thurs 5th April

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CrossFit 3000 South Melbourne – CrossFit

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

10 Mins

B: Metcon (Time)

For time:

2000m Row

100 x Wall Ball

15 x C2B Pull-Ups

15 x Ring Dips

15 x C2B Pull-Ups

15 x Ring Dips

Rx+ = 20 x Ring Muscle Ups instead of C2B/Dips

03 Apr / 2018

Wed 4th April

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CrossFit 3000 South Melbourne – CrossFit

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Metcon (Time)

For time:

30 x Walking lunges w 20/10kg plate

30 x K2E

30 x Abmat Situps

30 x Cal Row

400m Run

30 x Cal Row

30 x Abmat Situps

30 x K2E

30 x Walking lunges w 20/10kg plate

02 Apr / 2018

Tues 3rd April

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CrossFit 3000 South Melbourne – CrossFit

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A: Shoulder Press (2 – 2 – 2 – 2 – 2)

B: Push Press (2 – 2 – 2 – 2 – 2)

C: Push Jerk (2 – 2 – 2 – 2 – 2)

Try to increase the load across all 15 sets

01 Apr / 2018

Easter Monday 2nd April

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.
A: Tabata Hollow Rock
B: Tabata Squats
Tabata Protocol is 8 x sets of: 20 secs of Work, then Rest 10 secs.
Rx+: Then do Tabata Push Ups (for total reps)

 

01 Apr / 2018

Easter Monday 2 Apr

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Tabata Hollow Rock

B: Tabata Squats (AMRAP – Reps)

Tabata Squats
Tabata Protocol is 8 x sets of: 20 secs of Work, then Rest 10 secs.

Rx+: Tabata Push-Ups (AMRAP – Reps)

Tabata Push Ups (for total reps)

31 Mar / 2018

Easter Sunday 1st April

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.
A: Home WOD:
Spend 10 mins playing with handstands
B: 100 x Burpees for time

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