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Workout Of The Day

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Workout Of The Day
06 Oct / 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (73/2, 78/2, 83/2, 88/1, [90/1]2)

B: Clean and Jerk (73/2, 78/2, 83/2, 88/1, [90/1]2)

C: Back Squat ([93/1 rest 2 minutes then 78/5] x 3 Sets)

D: Plate Lateral Raises superset with Bent over Rows ([PLR x 10/BOR x 5] 3 Sets)

05 Oct / 2018

Saturday 6th October

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (10 Mins to work to heavy double)

B: Metcon (Time)

In pairs, for time complete:

400m Run (Together)

60 x Front Squats

60 x Shoulder to Overhead

60 x Box Jumps

100 x Pull-ups

60 x KB Swings

60 x Knees to Elbows

60 x Burpees

400m Run (Together)

04 Oct / 2018

Friday 5th October

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CrossFit 3000 South Melbourne – CrossFit

A: Heaving Snatch Balance (2 – 2 – 2 – 2)

B: Split Jerk (5 x 2 @ 80-85% w/2″ pause in receiving position)

C: Metcon (Time)

21 – 15 – 9 reps for time of:

Pull-ups

Deadlifts

03 Oct / 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (70/2, [75/2]3, [80/2]2, [85/1]2, 88/1)

B: Front Squat (5 x 4 @ 80%)

C: Snatch Grip Deadlift (3-3-3-3-3-3)

-Hold onto the bar for all 3 reps

-Control eccentric(lowering) part of movement

D: Bent Over Row (4 x 5)

03 Oct / 2018

Thursday 4th October

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CrossFit 3000 South Melbourne – CrossFit

A1: Back Squat (3 – 3 – 3 – 3)

or A2: Overhead Squat (3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Push-Ups

20 x Abmat Sit Ups

30 x Air Squats

200m Run

02 Oct / 2018

Wednesday 3rd October

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CrossFit 3000 South Melbourne – CrossFit

A: Pistols (10 mins Practice or Profressions)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 mins of:

2 x Rope Climbs

12 x Thrusters

12 x Over Bar Burpees

01 Oct / 2018

Tuesday 2nd October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

10 – 1 Reps for time of:

C2B Pull-Ups (Rx+ = BMU)

Power Clean & Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

10 x Left Arm DB Push Press

10 x Right Arm DB Push Press

12 x T2B

30 Sep / 2018

Monday 1st October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for time)

5 x 250m Row Intervals

Rest 90s b/w efforts

B: Metcon (Time)

5 RFT of:

50 x Double-unders

15m Single-arm overhead lunge

C: Bent Over Row (3 sets of 5 reps)

Can be DB/KB/BB, can also be done as single arm

29 Sep / 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2 RM then -10% for 2 Reps)

B: Clean and Jerk (2 RM then -10% for 2 Reps)

C: Front Squat (2 RM then -10% for 2 Reps)

D: Clean Pull (4 x 3 @ 105%)

28 Sep / 2018

Saturday 29th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (20 mins to find 1RM)

Warmup :-

3 x 50%, 3 x 60%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%

B: Shoulder Press (10 mins to find 1RM)

Warm-up:

3 x 50%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%

C: Deadlift (15 mins to find 1RM)

Warm-up:

3 x 60%, 2 x 70%, 1 x 80%, 1 x 85%, 1 x 90%, 1 x 95%

D: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.

Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.

Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.


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