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Workout Of The Day

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Workout Of The Day
26 Aug / 2017

Week 9 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A1: Hang Snatch (3 x 2 @ 70%)

A2: Snatch (3 x 1 @ 75%)

A3: Snatch (3 x 1 @ 80 % & 2 x 1 @ 85%)

B: Clean and Jerk (5 Sets @ 75%)

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

D: Back Squat (6 x 2 @ 81%)

E: Barbell Jumping Squat (6 x 5 Barbell only)

25 Aug / 2017

Sat 26 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

With a running clock,

From 0:00 – 10:00:

Run 1600m, then in remaining time Max Deadlifts

**Rest 3 mins**

B: Metcon (AMRAP – Reps)

From 13:00 – 20:00:

Run 800m, then in remaining time complete Max Hang Power Cleans

**Rest 3 mins**

C: Metcon (AMRAP – Reps)

From 23:00 – 27:00:

Run 400m, then in remaining time

Max Thrusters

24 Aug / 2017

Fri 25 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 – 5 – 5 – 5)

B: Metcon (Time)

‘Burp, Swing & Spin’ 10-1 Reps for time of:

Burpee Box Jumps

KB Swings (x2)

30 x DU Between each round

23 Aug / 2017

Week 9 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 70%)

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

C: Snatch Grip Deadlift (5 x 2 @ 115%)

Drive through mid foot and stay over the bar.

NO SITTING BACK ON HEELS OR HIPS SHOOTING UP.

D: Front Squat (4 x 3 @ 81%)

3 Box Jumps after each set

23 Aug / 2017

Thu 24 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Skills Development

10 min Handstand Hold/Walk Practice

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

6 x Strict HSPU

18 x Abmat Sit Ups

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

8 x T2B

8 x Ring Rows

22 Aug / 2017

Wed 23 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

5 Rounds for Quality of:

15 x Wall Balls

12 x Alternating DB Snatch (Or 6/6 KB Snatch)

3 x Rope Climbs

B: Metcon (No Measure)

Finisher: 3 x 10 Bulgarian Split Squats

**3 sets of 10 each leg**
If mobility and form are good, place rear foot on a bench for added challenge.

21 Aug / 2017

Tue 22 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Shoulder Press (3 – 3 – 3)

B: Front Squat (4 – 4 – 4)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

5 x Front Squat

5 x Push Jerk

5 x Burpees
Choose a weight that is light enough to go UB for a few rounds.

20 Aug / 2017

Mon 21 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For total time, run 4 x 200m

*1 min rest between efforts*

B: Metcon (Time)

Mini – Triple G Chipper – For time:

50 x Pullups

40 x Situps

30 x Pistols

20 x Cal Row

10 x DB/KB Push Press (Each Arm)

19 Aug / 2017

Week 8 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 2 @ 70%)

B: Clean Pull + 2 x Clean (5 Sets @ 75%)

C: Push Jerk in Split (5 x 3 @ 30-40%)

Work on timing of lockout and use of legs to absorb the load.

D: Split Jerk (5 x 2 @ 75%)

E: Back Squat (6 x 3 @ 78%)

F: Barbell Jumping Squat (6 x 5 barbell only)

18 Aug / 2017

Sat 19 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Complete AMRAP in 30 Mins of:

2 x Rope Climbs

12 x Russian KB Swings

12 x Box Jumps

One partner runs 400m with medball, while other partner works. Partners then swap, with the other running while the other works. The Medball should always be in motion.


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