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Workout Of The Day

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Workout Of The Day
05 Apr / 2019

Saturday 6th April

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CrossFit 3000 South Melbourne – CrossFit

A: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
OR

B: Metcon (Time)

Friendlier Glenn
30 Clean and Jerks

800m Run

6 Rope Climbs (15′)

800m Run

80 Burpees

04 Apr / 2019

Friday 5th April

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat

5 – 5 – 5 – 5 – 5

B: Metcon (No Measure)

8min EMOM
Even: 20 x Russian KB Swings

Odd: 15 x WallBalls

C: Turkish Get Up

3 x 5 each arm

03 Apr / 2019

Week 3 of 12-Strength Development Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

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

B: Snatch Grip Push Press (5 x 5 @ 78%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

C: Back Squat (2 x 5 @ 75%, 4 x 5 @ 80%)

D: Clean Pull (5 x 4 @ 98%)

03 Apr / 2019

Thursday 4th April

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4RFT of:
50 x Double Unders

30 x Lunges

200m Run

*2 mins rest b/w rounds*

B: Metcon (Time)

PROWLER RELAY
In 2 teams, run a 20m track.

Each team member must complete 60m in total.

First team to have all members finish win.

C: Bent Over Row

5 – 5 – 5 – 5

02 Apr / 2019

Wednesday 3rd April

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift

5 x 5 @ 70/75%

*Tempo 2 sec lower*

B: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*15min time cap*

01 Apr / 2019

Tuesday 2nd April

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Distance)

ROW INTERVALS
5 x 1min max distance

*rest 90s between effots*

B: Metcon (Time)

“MONKEY BUSINESS”

For Time:
10-1 Pull Ups

1-10 T2B

10 Box Jumps after each round

C: Metcon (Time)

FINISHER

4 RFT of:
20 x Double Unders

10 x KB Snatch

31 Mar / 2019

Gymnastics

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CrossFit 3000 South Melbourne – Gymnastics

A1: LAT PULLDOWN (2 x 8 each side)

A2: PASS-THROUGHS / LYING PASS-THROUGHS (2 x 12)

B1: TABLETOP THRUSTS (2 x 10)

B2: TEMPO BOR (2 x 10)

C: 16min E2MOM

3-6 of any pulling movement

D: 3 Rounds of:

1min: Side plank pulses R

1min: Side plank pulses L

1min: Hollow hold

1min: Dead hang

1min: Buyers choice

1min: REST

31 Mar / 2019

Monday 1st April

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (5 Rounds of:)

1 x Hang Snatch

2 x Snatch

1 x OHS

B: Metcon (Time)

21 – 18 – 15 – 12 – 9 reps for time:
Power Cleans

2 x Sit Ups

30 Mar / 2019

Week 3 of 12-Strength Development Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/75, 1/80, 1/83, 1/85, 1/83, 1/80)

B: Clean and Jerk (2/75, 1/80, 1/83, 1/85, 1/83, 1/80)

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

D: Front Squat (5/75, 2 x 4 @ 80%, 2 x 3 @ 85%)

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


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