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Workout Of The Day

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Workout Of The Day
02 Dec / 2018

Monday 3rd Dec

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CrossFit 3000 South Melbourne – CrossFit

A: 4 x 200m Run (Time)

4 x 200m Run

Rest 1 min b/w efforts

B: Metcon (Time)

3 RFT of:

800m Run

20 x Hang Power Cleans

20 x T2B

01 Dec / 2018

Week 7 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Front Squat (6x 2 @ 88%)

B: Snatch (5 x 1 @ 75%)

Make a lift E3MOM

C: Clean and Jerk (5 x 1 @ 75%)

Make a lift E3MOM

D: Romanian Deadlifts (4 x 5)

30 Nov / 2018

Saturday 1st Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean + Jerk (10 mins to work to 1 x Heavy Single)

B: Metcon (Time)

For Time:

30 x Chest to Bar Pull-Ups

800 Meter Run

15 x Clean and Jerks

800 Meter Run

15 x Clean and Jerks

800 Meter Run

30 x Chest to Bar Pull-Ups

29 Nov / 2018

Friday 30th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

21 – 15 – 9 Reps for time of:

Hang Power Cleans

Bar-Facing Burpees

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7mins:

7 x Box Jumps

14 x Russian KB Swings

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7mins:

15 x DB/KB Push Press

30 x Double Unders

28 Nov / 2018

Week 7 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

28 Nov / 2018

Thursday 29th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (Build to a solid 3 x 3 )

B: Metcon (Time)

For time:

1200m Run,

50 x DU

27 x Deadlifts

800m Run

50 x DU

21 x Deadlifts

400m Run

50 x DU

15 x Deadlifts

27 Nov / 2018

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CrossFit 3000 South Melbourne –

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

27 Nov / 2018

Week 7 of 9-Leg Strength & Power

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

27 Nov / 2018

Wednesday 28th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Weighted Pull-ups (Build to best 5)

B: Metcon (Time)

10 – 1 Reps for time of:

Pushups

Alternating Pistols x 2

**1 x Rope Climb after each round**

C: Farmer’s Carry (Accumulate 200m)

26 Nov / 2018

Tuesday 27th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Snatch Pull

1 x Hang Snatch

1 x Snatch

B: Back Squat (5 – 5 – 5 – 5)

C: Metcon (AMRAP – Reps)

Complete AMRepAP in 7mins:

WallBalls

EMOM complete 7 x Deadlifts


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