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Workout Of The Day

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Workout Of The Day
20 Nov / 2018

Wednesday 21st Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 12 Mins complete:

Odd: 8 x Strict HSPU

Even: 8 x Tempo Ring Rows (1s at Top, 3s Down, 1s Bottom)

B: Metcon (Time)

For time:

27 x DB/KB Thrusters

3 x Rope Climbs (Rx+=7 x MU)

21 x DB/KB Thrusters

3 x Rope Climbs

15 x DB/KB Thrusters

3 x Rope Climbs

9 x DB/KB Thrusters

3 x Rope Climbs

19 Nov / 2018

Tues 20th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (3 – 3 – 3 – 2 – 2 – 2)

B: Metcon (Time)

“Tiger Blood”

3 Rounds:

10 x Clean and Jerks

400 Meter Run

18 Nov / 2018

Monday 19th Nov

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CrossFit 3000 South Melbourne – CrossFit

A1: Overhead Squat (10 Mins to build to a solid double)

or A2: Front Squat (10 Mins to build to a solid double)

B: Metcon (No Measure)

‘The Joint’

EMOM for 15 min complete:

Min 1: 5 x Bench

Min 2 5 x Deadlift

Min 3: 10 x Strict Pull-Ups

C: Metcon (Weight)

Split Squats – 3 x 10 (each leg)

17 Nov / 2018

Week 5 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Heavy Single)

20 min to build to heavy single with 10 attempts maximum. First working set begins at 75% and no more than 2 misses.

B: Clean and Jerk (Heavy Single)

20 min to build to heavy single with 10 attempts maximum. First working set begins at 75% and no more than 2 misses.

C: Front Squat (Heavy Single)

No Misses

D: Romanian Deadlifts (3 x 5)

16 Nov / 2018

Saturday 17th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For Time:

15 x Hang Squat Cleans

20 x Ring Push Ups

40 x Pull-ups

400m run

25 x Thrusters

800m run

25 x Thrusters

400m run

40 x Pull-ups

20 x Ring Push Ups

15 x Hang Squat Cleans

**Same bar for HSqCl & Thrusters**

15 Nov / 2018

Friday 16th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 RFT of:

Row 15/12 Cal

40 x DU

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

20m Farmers Carry

20m Lunge

12/9 Cal Row

C: Bench Press (3 – 3 – 2 – 2)

14 Nov / 2018

Week 5 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch ([70/1, 75/1, 80/1] x 3)

B: Snatch Balance (3-2-2-1-1-1)

Only one miss allowed.

C: Front Squat (10 x 3 @ 82%)

14 Nov / 2018

Thursday 15th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Power Snatch

1 x Snatch

B 7th: Anniversary WOD (Time)

3 RFT of:

21 x Burpees

21 x KB Swings @ 24/16kg

12 x Pull-Ups

13 Nov / 2018

Wednesday 14th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (12 min to build to 5RM)

B: Metcon (AMRAP – Rounds and Reps)

3 Rds, each a 5 min AMRAP of:

4 x Power Cleans

7 x Strict HSPU

10 x Goblet Squats

Rest 2 mins b/w rounds

12 Nov / 2018

Tuesday 13th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

E2MOM for 10 Mins:

1 x Push Press

2 x Push Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

3 x Push Jerk

3 x Toes to Bar

100m Run

6 x Push Jerk

6 x Toes to Bar

100m Run

9 x Push Jerk

9 x Toes to Bar

100m Run

etc etc


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