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Workout Of The Day

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Workout Of The Day
28 May / 2018

Tuesday 29 May

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CrossFit 3000 South Melbourne – CrossFit

A: Handstand Push-ups (1 Set – Max Reps – Strict)

B: Pull-ups (1 Set – Max Reps Strict or Kipping)

C: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or D: Half ‘Cindy’ (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Pull-Ups

10 x Push-Ups

15 x Squats

27 May / 2018

Monday 28th May

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (18 mins to find 3RM for the day)

B: Metcon (Time)

5 RFT of:

Run 400 meters

15 x Deadlifts

15 x Box Jumps

26 May / 2018

Week 3 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2@60%, 2@70%, 2@80%, 2@85%, 3×1@90%)

B: Clean and Jerk (2@60%, 2@70%, 2@80%, 2@85%, 3×1@90%)

C: Clean Pull (3@100%, 2@105%, 2@110%, 3@100%)

D: Front Squat (2@60%, 2@70%, 2@80%, 2@85%, 2@90%, 2@85%)

E: Front 1/4 Squat (3@100%, 2@105%, 2@110%)

25 May / 2018

Saturday 26th May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

With a 25 min clock,

Run 1200m, then in remaining time,

Complete AMRAP of:

  4 x Strict HSPU

  8 x C2B Pull-ups

  12 x Goblet Squats

24 May / 2018

Friday 25th May

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CrossFit 3000 South Melbourne – CrossFit

A: 2k Row (Time)

Max Effort 2k Row

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

40 x Double Unders

20 x Alternating Pistols

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

15 x Russian KB Swings

15/10 x Cal Row

23 May / 2018

Week 3 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch (2@60%, 2@65%, 2×1@70%, 2×1@75%)

B: Power Clean + Jerk (2@60%, 2@65%, 2×1@70%, 2×1@75%)

C: Back Squat (2@60%, 2@70%, 2@80%, 2@85%, 2×2@90%)

5 Box jumps after each set.

D: Back 1/4 Squats (3@100%, 2@105%, 3×2@110%)

Squat to a depth which is HALF WAY between Start position and parallel.

23 May / 2018

Thursday 24th May

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (12 mins to find 3RM for the day)

B: Split Jerk (12 mins to find 2RM for the day)

C: Back Squat (20 mins to find 5RM for the day)

22 May / 2018

Wednesday 23rd May

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch Grip Deadlift (5 – 5 – 5 – 3 – 3 – 3)

B: Metcon (Time)

For time:

4 x Thrusters

1 x Rope Climb

8 x Thrusters

2 x Rope Climbs

12 x Thrusters

3 x Rope Climbs

16 x Thrusters

4 x Rope Climbs

21 May / 2018

Tuesday 22nd May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 Rounds for time of:

Run 200 meters

10 x Hang Power Cleans

10 x Ring Push Ups

B: Metcon (5 Rounds for time)

5 Rounds, each for time of:

200m Run

10 x Burpee Box Jump Over

6 x Clean and Jerk

Rest 2 mins between rounds

20 May / 2018

Monday 21st May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

Run 400m

10 x Front Squats

or B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

C: Metcon (Time)

3 RFT of:

10 x Deadlift

10 x Over Bar Burpees


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