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Workout Of The Day

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Workout Of The Day
19 Jul / 2018

Friday 20th July

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (2 – 2 – 2)

B: Metcon (Time)

5 RFT of:

12 x Deadlifts @ 43/30kg

12 x Hang Power Cleans

12 x Shoulder to Overhead

500m Row

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Grip Push Press (5 x 4 @ 55%(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 (4 x 4 @ 80%(Snatch))

C: Hang Clean & Push Jerk (3 + 3 @ 60%, 5 x 3+3 @70%)

Above the Knee
3 + 3= 3 x Hang Cleans then 3 x Push Jerks

D: Snatch Grip Bent Row (4 x 10)

Use weight that maintains excellent mechanics.

18 Jul / 2018

Thursday 19th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Distance)

Strict HSPU: 5 – 5 – 5 – 5 – 5

Add deficit or reduce height as required

B: Weighted Pull-ups (5 – 5 – 5 – 5 – 5)

C: Metcon (Time)

4 RFT:

10 x Box Jump Overs

10 x Ring dips

10 x Goblet Squats (24/16kg)

10 x Push-ups

17 Jul / 2018

Wed 18th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

5 – 4 – 3 – 2 – 1 Rope Climbs

30 x Double-Unders

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

15/12 Cal Row

10 x T2B

10 x Burpees

16 Jul / 2018

Tues 17th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

4 Rds of:

1 x Power Snatch

2 x Snatch

B: Metcon (Weight)

5 Rds of:

1 x Power Clean

3 x Jerk (Split or Push)

C: KB/DB Bent Over Row (4 sets of 8 each arm)

15 Jul / 2018

Mon 16th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Partner Relay – In pairs complete:

4 x 400m (2 each)

4 x 200m (2 each)

B: Front Squat (15 mins to work to heavy Double)

C: Metcon (Time)

5 RFT of:

7 x Front Squats

100m Run

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3@60%, 3@70%, 4×2 @ 80%)

Above Knee

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

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

D: Behind Neck Push Press (4 x 4 @60%)

E: Bent Over Row (4 x 10)

Rest 1 minute between sets. Use weight that can be controlled with excellent form.

F: Dips (4 x 10)

Rest 1 minute between sets.

13 Jul / 2018

Sat 14th July

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (18mins to find 5RM)

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

12 Jul / 2018

Friday 13th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5rds of:

High Hang Snatch

2 x Hang Snatch

B: Metcon (AMRAP – Rounds and Reps)

Criss Cross – 15 min AMRAP of:

30 x Double Unders

15 x Thrusters

30 x Double Unders

15 x Toes to Bar

11 Jul / 2018

Reload Week-New Cycle Sunday July 14th

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Balance + Overhead Squat (1-1-1-1-1)

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

C: Back Squat (6 x 4 @ 75%)

D: Snatch Lift Off (4 x 3 @ 115%)

Snatch Deadlift to BELOW knee


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