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Workout Of The Day

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Workout Of The Day
27 Oct / 2017

Sat 28 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Happy Halloween – For time:

In teams of 2 (1 works, 1 rests)

Explode from the Grave: 120m Burpee Broad Jumps

Head Swings: 100 x KB Swings

Blood on the bar: 60 x Pull-ups

Haul off the dead: 200 meter Partner Carry (switch as required)

Steal a head from a Zombie – 400m Run w/Med Ball

Jump high or die: 100 x Box Jumps

Flipping Crazy: 30 x Tire Flips

26 Oct / 2017

Fri 27 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for distance)

Partner Row – 4 x 45 sec each, for max distance each interval

B: Metcon (Time)

Complete 10 – 1 reps for time of:

KB Snatch (Switch hands each round)

Stationary OH Plate Reverse Lunges

*200 m Run between rounds*

25 Oct / 2017

Week 5 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (5 x 2 @ 75%)

Below Knee

B: Snatch Pull (5 x 4 @ 95%)

Snatch Lift Off (5 x 5 @ 115% (of snatch))

Snatch Deadlift to BELOW knee

Barbell Jumping Squat (6 x 6 @ barbell only)

25 Oct / 2017

Thu 26 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Push Jerk (3 x 3 @ 75%)

B: Metcon (Time)

15 – 12 – 9 reps for time of:

T2B

Push Jerk

C: Back Squat (4 – 4 – 4 – 4)

24 Oct / 2017

Wed 25 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

A. Strict Ninja’s Choice – Pick two strict gymnastic movements and alternate EMOM for 10 mins of:

Odd: 30 secs on, 30 sec rest (movement 1)

Even: 30 sec on, 30 sec rest (movement 2)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14mins of:

2 x Rope Climbs

8 x Strict Ring Dips

10 x Box Jumps

23 Oct / 2017

Tues 24 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Squat Clean (12 Mins to build to a heavy single)

B: Metcon (Time)

3 RFT of:

400 m Run

21 x Burpees

9 x Squat Cleans

22 Oct / 2017

Mon 23 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Weighted Pull-ups (10 Mins to find 2RM)

Or work on Strict Pull-Ups & Progressions

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

2-2, 4-4, 6-6, 8-8, 10-10 etc… of

Deadlifts

C2B Pullup (Rx+ BMU)

Complete 40 DU every 3 mins (i.e. 0, 3:00, 6:00, 9:00)

21 Oct / 2017

Week 4 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 80%)

Builld to max for the day then working sets at 80% of that. Enter Max in comments.

B: Clean and Jerk (3 x 1 @ 85%)

Build to max for the day the reduce to 85% of tgat for working sets.

C: Clean Deadlift + Clean Pull (5 Sets @ 110%)

D: Back Squat (4RM then reduce by 10%- 3 x 4)

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

20 Oct / 2017

Sat 21st Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Run BMC – For time complete:

200m Run

1 Round of Barbara:

20 x Pull-ups

30 x Push-ups

40 x Sit-ups

50 x Air Squats

400m Run

2 Rounds of Mary:

5 x HSPU

10 x Pistols

15 x Pull-ups

600m Run

3 Rounds of Cindy:

5 x Pull-ups

10 x Push-ups

15 x Air Squats

800m Run

19 Oct / 2017

Fri 20th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (2 – 2 – 2 – 2 – 2 )

**2 sec pause at knee on first rep**

B: Metcon (Weight)

EMOM for 12 mins, complete:

1 x Hang Clean

1 x Front Squat

2 x Jerk

C: Snatch Grip Deadlift (3 x 4 )


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