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Workout Of The Day

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Workout Of The Day
20 Aug / 2019

Wednesday 21 August

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (10 mins to work to a 3RM for the day)

B: Metcon (Time)

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs, 27 Box Jumps

200 Meter Run

21 Wallballs, 21 Box Jumps

200 Meter Run

15 Wallballs, 15 Box Jumps

200 Meter Run

9 Wallballs, 9 Box Jumps

200 Meter Run

19 Aug / 2019

Tuesday 20 August

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (20 mins to work to a 5RM for the day)

B: Metcon (AMRAP – Reps)

Complete AMRAP in 15 minutes of:

400-m run

Max set of Strict Pull-ups

Max set of Strict Ring Dips

(RX+= Ring MU)

Post number of pull-ups and dips completed

18 Aug / 2019

Gymnastics – GOAT DAY

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CrossFit 3000 South Melbourne – Gymnastics

12min E2MOM

Any Gymnastics variation, minimal reps.

CORE

3 Rounds for reps:

1min: Strict Knee/Leg raises

1min: Plank Hold

1min: V-sits/Sit Ups

1min: Flexed Arm Hang

1min: REST

18 Aug / 2019

Monday 19 August

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (18 mins to build to 3RM)

B: Metcon (Time)

For Time:

30 x Thrusters

30/21 Cal. Row

20 x Thrusters

20/15 Cal. Row

10 x Thrusters

10/7 Cal. Row

17 Aug / 2019

Week 8 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/70, 2/75, 1/80, 1/85, 1/90, 1/93)

B: Clean and Jerk (2/70, 2/75, 1/80, 1/85, 1/90, 1/93)

C: Clean Pull (5 x 2 @ 120%)

D: Back Squat (3 x 2 @ 80%, 3 x 2 @ 87%)

16 Aug / 2019

Saturday 17 August

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (15 mins to work to a 3RM for the day)

B: Mind Eraser (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

7 x Power Cleans

7 x Burpees

200 Meter Run

15 Aug / 2019

Friday 16 August

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CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (5 x Sets @ @ 50-60%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Push Jerk (2 – 2 – 2 – 2)

C: Metcon (Time)

21 – 15 – 9 reps for time:

Push Jerk

T2B

14 Aug / 2019

Week 8 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (1/60, 1/70, 1/80, 1/85, 1/90, 1/80)

B: Split Jerk (2/70, 2/75, 1/80, 1/85, 1/90, 1/80)

C: Front Squat (2/70, 2/75, 2/80, 2/85, 2/90)

14 Aug / 2019

Thursday 15 August

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CrossFit 3000 South Melbourne – CrossFit

A: Handstand Walk (15 mins HS Skill Work)

B: Metcon (Time)

40 – 30 – 20 – 10 reps for time of:

Pull-ups

Abmat Situps

Box Jumps

13 Aug / 2019

Wednesday 14 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

10 x Ring Dips

15 x Push-Ups

20 x Alternating Pistols

200m Run

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

15 x Cal Row

12 x DB Box Step Ups

9 x Strict K2E


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