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Workout Of The Day

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Workout Of The Day
31 Jul / 2019

Week 6 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Power Snatch (3 x 3 @ 60%)

B: Snatch (4 x 2 @ 90%)

C: Snatch Pull from Deficit (5 x 2 @ 110%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.

31 Jul / 2019

Thursday 1 August

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Power Clean & Split Jerk (2 – 2 – 2 – 2)

Hang Power Clean & Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

250m Row (200m Run)

8 x Hang Power Clean & Push Jerk

C: Prowler Push (5 x 20m Sprints)

Light-Medium Weight – Max Speed!

***or 5 x 10m Tyre Flips***

30 Jul / 2019

Wednesday 31 July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

2 x Rope Climbs

8 x Strict HSPU

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Strict Pull-Ups

10 x Push-Ups

10 x Box Jumps

C: Front Squat (Front Squat or Box Squat 4 x 8 @ 70%)

29 Jul / 2019

Tuesday 30 July

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CrossFit 3000 South Melbourne – CrossFit

A1: Deadlift (5 x 3 @ 90% of 3RM)

A2: Shoulder Press (8 – 8 – 8 – 8 – 8)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

12 x Wall Ball

9 x T2B

6 x Push Press

28 Jul / 2019

Gymnastics

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CrossFit 3000 South Melbourne – Gymnastics

ACTIVATION

Tabata:

Hollow Hold

Super Hold

STRENGTH

12mins to work on Skill and Strength

UB Push

UB Pull

Pistols

Rope Climbs

CORE

3 Rounds of:

1min: Drag Throughs

1min: Side Plank Pulses (L)

1min: Side Plank Pulses (R)

1min: L-sit hold

1min: Handstand Hold

1min: REST

28 Jul / 2019

Monday 29 July

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 x 5 @ 90-95% of 5RM)

Complete 8 x Ring Rows b/w each set

**3 sec lower on each Ring Row**

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 MIns of:

30 x Double Unders

30 x Abmat Sit-Ups

10 x C2B Pull-Ups

27 Jul / 2019

Week 5 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 2 @ 75%)

B: Clean and Jerk (2/58, 2/68, 2/72, 2/78)

C: Clean Pull (5 x 2 @ 95%)

D: Snatch Grip Push Press (5 x 2 @ 90%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

E: Back Squat (4/60, 3/70, 3 x 3 @ 80%)

26 Jul / 2019

Saturday 27 July

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CrossFit 3000 South Melbourne – CrossFit

A: Clean (12 mins to work to a 2RM for the Day)

B: Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

25 Jul / 2019

Friday 26 July

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CrossFit 3000 South Melbourne – CrossFit

A: High-Hang Snatch (3 x Reps EMOM for 6 Mins)

Scale to High-Hang Power Snatch if needed

B: Metcon (AMRAP – Rounds and Reps)

B. 3 Rounds, of

5 Min AMRAP of:

12 x Deadlifts

12 x Push Ups (8 x Strict HSPU = Rx+)

Rest 2 mins b/w round

24 Jul / 2019

Week 5 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Box Jumps (4 x 5 )

Treat each rep as a single, explode up onto box, step down slowly/carefully. DO NOT jump down or rebound.

B: Low Hang Snatch (4 x 3 @ 70%)

Below Knee

C: Snatch Grip Push Press (4-4-4-4-4)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Snatch Pull from Deficit (4 x 2 @ 110%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.


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