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Workout Of The Day

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Workout Of The Day
04 Feb / 2019

Tues 5th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Snatch High Pull

1 x Power Snatch

1 x Snatch

Metcon (Weight)

B. 5rds of:

1 x Power Clean

1 x Squat Clean

2 x Split Jerk

C: Bent Over Row (5 – 5 – 5 – 5)

03 Feb / 2019

Midline & Upper body strengthening

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CrossFit 3000 South Melbourne – Gymnastics

Ai: Tuck ups (4 x 8-10)

RX+ Add push up

Aii: Pull-ups (4 x 8-10)

Tempo: 1s hold, 3s to lower

Bi: Partner Leg raises (3 x 8-10)

Bii: Partner box-split stretch (3 x 60s)

L-Sit (Accumulate 60s as a buy out)

03 Feb / 2019

Mon 4th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 10 Mins:

Odd: 30s of, or 30x Double Unders

Even: 30 x Abmat Sit Ups

Metcon (Time)

B. 4 RFT of:

Run 400 meters

50 x Squats (Rx+= 20/15kg BSqt)

Metcon (Time)

or C. For time:

12 x Muscle-ups

Run 800 meters

9 x Muscle-ups

Run 400 meters

6 x Muscle-ups

Run 200 meters

02 Feb / 2019

Week 3 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the day.)

B: Clean and Jerk (Max for the day.)

C: Front Squat (Max for the day.)

D: Good Mornings (3 x 10)

Use the same weight for all three sets. Do not overload this if you haven’t done them before.

01 Feb / 2019

Saturday 2nd Feb

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CrossFit 3000 South Melbourne – CrossFit

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

31 Jan / 2019

Friday 1st Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

B: Metcon (Time)

5 RFT of:

200m Run

10 x Hang Squat Cleans

20 x Alternating Pistols

30 Jan / 2019

Week 3 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch + Snatch Balance + OHS (5 sets @ 70%(of Snatch))

B: Clean Pull (5 x 3 @ 105%)

C: Back Squat (5 x 2 @ 82%)

Follow each set immediately with 3 box jumps.

30 Jan / 2019

Thursday 31st January

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for distance)

Row – 4 x 1 Min for Max Distance

Rest 90s b/w efforts

B: Metcon (No Measure)

Every 2 mins for 8 rds:

12 x Burpee Box Jump Overs

30 x Double Unders

C: Metcon (No Measure)

‘Shake hands with your Bell’

Spend 10 mins practicing KB Swings, Snatches, Presses, Jerks, TGU etc. Try to accumulate at least 100 reps

29 Jan / 2019

Wednesday 30th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Cindy, Strict!

Complete AMRAP in 20 minutes of:

5 x Strict Pull-ups

10 x Honest push-ups

15 x Squats to Medball

Rx+= 5 x RMU + Squats each round
Choose WOD A or B

or B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

5 x Strict HSPU

10 x Pull Ups

20m DB Lunge

28 Jan / 2019

Tuesday 29th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch (2 x Reps every 90s for 6 Sets )

B: Metcon (Time)

For time:

200m Run

12 x Power Cleans

200m Run

9 x Power Cleans

200m Run

6 x Power Cleans

C: Metcon (Time)

For time:

10 – 20 – 30 – 40 reps for time of:

Hang DB Snatch

Burpees


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