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Workout Of The Day

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Workout Of The Day
27 Jan / 2019

Monday 28 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Paused Front Squat (3 – 3 – 3 – 3 with 1s pause at bottom)

B: Metcon (Time)

‘Irvine’ – For Time

400 meter Run

23 Push-Ups

53 Goblet Squats

400 meter Run

23 Push-Ups

53 Kettlebell Swings

400 meter Run

or C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

26 Jan / 2019

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Split Jerk (Max for the day; then 3 x 2 @ 80% of that)

B: Hang Snatch (4 x 3 @ 70% from MID THIGH)

C: Hang Clean (4 x 3 @ 70% from MID THIGH)

D: Back Squat (5 x 3 @ 78%)

Follow each set immediately with 3 box jumps.

25 Jan / 2019

Sat 26th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (10 mins to work to 2 x heavy singles)

B: Metcon (AMRAP – Rounds and Reps)

‘The Beast’

5rds, Each a 4 min AMRAP of:

3 x Power Cleans @ 80/55kg

5 x HSPU

7 x Box Jumps

Rest 1 min b/w rds

24 Jan / 2019

Friday 25th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for time)

Each round for time:

Run 800m, 400m & 200m

Rest 2:00 between efforts

B: Metcon (Time)

For time:

10 – 1 Pull-Ups, alternated with

1 – 10 T2B

Run 100m between each round

C: Prowler Push (4x20m Prowler Push/Sled)

23 Jan / 2019

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 82%)

B: Clean and Jerk (4 x 1 @ 82%)

C: Front Squat (5 x 3 @ 78%)

Follow each set immediately with 3 box jumps.

23 Jan / 2019

Thursday 24th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Bench Press (12 mins to work to a heavy double)

B: Back Squat (12 mins to work to a heavy double)

C: Deadlift (12 mins to work to a heavy double)

22 Jan / 2019

Wednesday 23rd Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 12 Mins:

Odd: 30-50 DU

Even: 6-12 Ring Dips

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

3 x Rope Climbs

20 x Box Jumps

21 Jan / 2019

Tuesday 22nd Jan

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CrossFit 3000 South Melbourne – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

B: Metcon (4 Rounds for time)

4 rounds, Each for time of:

20/15 Cal Row

15 x Thrusters

10 x Burpees

Rest 1 Min b/w rounds

20 Jan / 2019

Monday 21st Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 rounds of:

1 x Hang Power Snatch

1 x Power Snatch

1 x Overhead Squat

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**18 Min Time Cap**

19 Jan / 2019

Week 1 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the Day)

30 Minutes to find max for the day

B: Clean and Jerk (Max for the Day)

30 minutes to find max for the day.

C: Front Squat (Max for the Day)


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