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Workout Of The Day

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Workout Of The Day
29 Mar / 2019

“POWER HOUSE”

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat

3 – 3 – 3 – 3

B: Deadlift

3 – 3 – 3 – 3

C: Bench Press

3 – 3 – 3 – 3

28 Mar / 2019

Friday 29th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

20 – 18 – 16 – 14 – 12 – 10 reps for time:
Overhead or Front Rack KB/DB Lunge

Burpees

30 x Double Unders after each round

B: Flexed Arm Hang

Accumulate 2mins

C: L-Sit

Accumulate 2mins

D: Metcon (No Measure)

TABATA
Handstand Hold

27 Mar / 2019

Week 3 of 12-Strength

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch + Snatch (4 Sets @ 75%)

B: Split Jerk (5 x 3 @ 78%)

C: Clean Pull (5 x 5 @ 96%)

D: Back Squat (5/75, 5 x 3 @ 80%, 4/80)

27 Mar / 2019

Thursday 28th March

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CrossFit 3000 South Melbourne – CrossFit

A: Pistols

12mins practice and progressions

or

4 x 8 tempo Pistols (3s down, 3s up)

(RX+ weighted)

B: Metcon (Time)

5 RFT of:
10 x Ring Rows (RX+ Feet on Box)

10 x T2B

100m Run

Rest 1min b/w rounds

26 Mar / 2019

Wednesday 27th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

12min E2MOM
1 x Hang Power Clean

2 x Power Clean

1 x Squat Clean

B: Metcon (Time)

For Time:
21 x Hang Power Cleans

5 x Rope Climbes

15 x Hang Power Cleans

3 x Rope Climbs

9 x Hang Power Cleans

1 x Rope Climb

25 Mar / 2019

Tuesday 26th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

12min E2MOM
1 x Hang Power Snatch

2 x Power Snatch

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
12 x Single Arm KB Swing (6 each arm)

9 x Pull-Ups (RX+ 5 x Bar MU)

6 x Strict HSPU

C: Metcon (No Measure)

10min Lift/Flip/Drag
Farmers Carry, Tyre Flip or Sled Drag

24 Mar / 2019

Monday 25th March

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CrossFit 3000 South Melbourne – CrossFit

A: Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

B: Metcon (Time)

3 RFT
800m Run

30 x Abmat Situps

40 x Double Unders

23 Mar / 2019

Week 1of 12-Strength Development Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3/70, 2/75, 1/80 x 2, 1/75, 1/80)

B: Clean and Jerk (3/70, 2/75, 1/80 x 2, 1/75, 1/80)

C: Front Squat (8/60, 6/65, 5/70,3/75, 5/70)

D: High Hang Snatch Pull (5 x 8 @ 105%)

22 Mar / 2019

Who Run the World?

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

5min AMRAP – MARY
5 x HSPU, 10 x Pistols, 15 x Pull Ups

Rest 2 Min

B: Metcon (AMRAP – Rounds and Reps)

5min AMRAP – CINDY
5 x Pull ups, 10 x Push Ups , 15 x Squats

Rest 2 Min

C: Metcon (Time)

1 Round – BARBARA
20 x Pull Ups, 30 x Push Ups, 40 x Sit Ups, 50 x Squats

Rest 2 Min

D: Metcon (Time)

1 Round – Kelly
400m Run, 30 x Box Jumps, 30 x Wall Balls

21 Mar / 2019

Friday 22nd March

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CrossFit 3000 South Melbourne – CrossFit

A: 16min E2MOM

3 x Snatch @ 70/75%

B: Metcon (Time)

20 – 15 – 10 Reps for time
Power Cleans

Row (calories)*

*modified cals: 15 – 12 – 9

C: Farmer’s Carry

Accumilate 200m


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