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Workout Of The Day

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Workout Of The Day
26 May / 2019

Monday – W

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (10min EMOM)

1 x Power Snatch

1 x Squat Snatch

B: Metcon (Time)

5 RFT
12 x Deadlifts

8 x Strict Pull-Ups (RX+ 6 x weighted)

C: Back Squat

5 – 5 – 5 – 5

25 May / 2019

Week 10 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/80%, 1/85%, 1/88%, 1/91%, 1/94%)

B: Clean and Jerk (1/80%, 1/85%, 1/88%, 1/91%, 1/94%)

C: Snatch Pull (4 x 2 @ 115%)

D: Front Squat (4 x 2 @ 90%)

3 minutes rest Max

24 May / 2019

Saturday – GW

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (10 Mins to work to Heavy Triple)

B: Metcon (AMRAP – Rounds and Reps)

5 Rounds of
4min AMRAP:

5 x Strict HSPU

5 x Power Cleans

5 x Front Squats

Rest 1 Min b/w rounds

23 May / 2019

Friday – MGW

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CrossFit 3000 South Melbourne – CrossFit

A1: 10mins Rope Climb or Muscle Up Practice

or

A2: 10mins Pistol practice

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:
20m Farmers Carry

20 x Burpees to 6″ target

20m Prowler Push

20 x Pull Ups

20 x FR Lunges

200m Run

22 May / 2019

Thursday – WM

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:
7 x Push Jerk

30 x Double Unders

B: Metcon (Time)

5 RFT of:
7 x Hang Squat Cleans

200m Run

C: Metcon (Weight)

8min EMOM of:
Odd: 10 x Split Squats each leg

Even: 5 x Bent Over Row

22 May / 2019

Week 10 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 2 @ 75%)

B: Split Jerk (2 x 3 @ 80%, 2 x 2@ 84%)

C: Clean Pull (4 x 2 @ 115%)

D: Back Squat (4 x 2 @ 90%)

21 May / 2019

WEDNESDAY – G

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

15min EMOM
Min 1: 7 x Strict T2B or T2R

Min 2: 30s Goblet Squat Hold

Min 3: Accumulate 20s L Sit Hold

B: Metcon (Time)

30 – 20 – 10 Reps for time of:
Box Jumps

Abmat Sit Ups

Wall Balls

C: Metcon (AMRAP – Reps)

TABATA
SQUAT!

20 May / 2019

TUESDAY – MG

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch/Hang Power Snatch

2 – 2 – 2 – 2 – 2 – 2

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:
5 x Strict Ring Dips

10 x Pistols

15 x Pull-Ups

200m Run

19 May / 2019

Goat Day

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CrossFit 3000 South Melbourne – Gymnastics

Work on your Goat

Pick between 1 and 3 movements to work on.
Skill work, Strength, Progressions or Practice.

Metcon (AMRAP – Reps)

3 Rounds for Reps
1min: Plated Sit-Ups

1min: Bicycle Crunches

1min: Side Pulses (L)

1min: Side Pulses (R)

1min: Box Crunches

1min: REST

19 May / 2019

MONDAY – W

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CrossFit 3000 South Melbourne – CrossFit

A1: Bench Press

3 – 3 – 3 – 3 – 3

A2: Deadlift

5 – 5 – 5 – 5 – 5

B: Metcon (Time)

21 – 15 – 9 Reps for time of:
Russian KB Swings

V-Sit Ups


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