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Workout Of The Day

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Workout Of The Day
14 Jul / 2019

Monday 15th July

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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#
**18 Min Time Cap**

C: Metcon (Time)

3 RFT of:

10 x Power Cleans

10 x Over Bar Burpees

13 Jul / 2019

Week 3 of 9-Get Stronger cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (1/70, 1/80, 1/85, 1/90, 1/95, 1/85, 1/90)

B: Clean and Jerk (1/70, 1/80, 1/85, 1/90, 1/95, 1/85, 1/90)

C: Clean Pull (3/100, 3/105, 3/110)

D: Front Squat (3/70, 3/80, 3/85, 2/90, 1/95)

12 Jul / 2019

Saturday – MGW

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CrossFit 3000 South Melbourne – CrossFit

A: Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
113kg/79kg

11 Jul / 2019

Friday – W

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CrossFit 3000 South Melbourne – CrossFit

A: Push Jerk

2 – 2 – 2 – 2 – 2

B: Back Squat

5 x 3 80-85%

C1: Metcon (Weight)

Seal Rows
5 x 8

C2: Pull-ups

5 x 5

4sec to lower

10 Jul / 2019

Week 3 of 9- Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch + Snatch Balance (4 x 1 @ 70%)

B: Snatch Pull + Snatch (3 Sets of 1 + 2 @ 100%/83%)

For each set, perform snatch pull at first %, then rest 1 min, then perform snatches at next %.

C: Clean Lift Off (5 x 3 @ 95%)

Lift and pause at knee for 3 seconds then control back down.

D: Back Squat (5/65, 5/70, 5/70, 3/70, 3/70, 4/70)

10 Jul / 2019

Thursday – MG

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean

3 – 3 – 3 – 2 – 2 – 2

B: Metcon (Time)

50 – 40 – 30 – 20 – 10 reps for time of:
Abmat Sit ups

100m run after each round

C: Metcon (No Measure)

Prowler, Sled Pull or Bike
4 x 20m max weight or 20sec max Cals

*Rest 40secs between rounds*

09 Jul / 2019

Wednesday – G

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CrossFit 3000 South Melbourne – CrossFit

A: Max Height Box Jump (Distance)

Max Height Box Jump
10 mins to work to max height BXJ

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP
12 x KB/DB Front Rack/OH Lunges

12 x Pull-ups

20s Handstand Hold

C: Front Squat

Build to 3 x solid triples in 15 mins

08 Jul / 2019

Tuesday – GW

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch

5 x 3 @ 75% or 1RM

After each round, complete 8-10 reps each leg of:

Single Leg RDL or Single Leg Glute Bridge.

B: Metcon (Time)

5RFT of:
5 x Deadlifts

15 x Ring Push Ups or HR Push-Ups

**Aim for Heavy but unbroken**

C: Metcon (AMRAP – Rounds and Reps)

5min AMRAP
10 x Wall Balls

10 x Burpees

07 Jul / 2019

Handstand Cycle

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CrossFit 3000 South Melbourne – Gymnastics

Activation & Mobility

Strength

Superset 1:

2 x 8-10 Tuck Ups

2 x 8-10 Blocked Push Ups

Superset 2:

2 x 6 side to side

2 x 10 Zpress

Skill

– Handstand Walk

– HSPU

– HSH

TABATA

HSH

07 Jul / 2019

Monday – M

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Distance)

Row
5 x 45s Row Efforts

Rest 90s between efforts.

B: Metcon (Time)

5 RFT of:
1 x Power Clean

1 x Hang Squat Clean

1 x Squat Clean

C: Metcon (AMRAP – Rounds and Reps)

7min AMRAP
30 x Double-unders

10 x Front/Overhead squats


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