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Workout Of The Day

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Workout Of The Day
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

27 Jan / 2019

Monday 28 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Paused Front Squat (3 – 3 – 3 – 3 with 1s pause at bottom)

B: Metcon (Time)

‘Irvine’ – For Time

400 meter Run

23 Push-Ups

53 Goblet Squats

400 meter Run

23 Push-Ups

53 Kettlebell Swings

400 meter Run

or C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

26 Jan / 2019

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Split Jerk (Max for the day; then 3 x 2 @ 80% of that)

B: Hang Snatch (4 x 3 @ 70% from MID THIGH)

C: Hang Clean (4 x 3 @ 70% from MID THIGH)

D: Back Squat (5 x 3 @ 78%)

Follow each set immediately with 3 box jumps.

25 Jan / 2019

Sat 26th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (10 mins to work to 2 x heavy singles)

B: Metcon (AMRAP – Rounds and Reps)

‘The Beast’

5rds, Each a 4 min AMRAP of:

3 x Power Cleans @ 80/55kg

5 x HSPU

7 x Box Jumps

Rest 1 min b/w rds

24 Jan / 2019

Friday 25th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for time)

Each round for time:

Run 800m, 400m & 200m

Rest 2:00 between efforts

B: Metcon (Time)

For time:

10 – 1 Pull-Ups, alternated with

1 – 10 T2B

Run 100m between each round

C: Prowler Push (4x20m Prowler Push/Sled)

23 Jan / 2019

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 82%)

B: Clean and Jerk (4 x 1 @ 82%)

C: Front Squat (5 x 3 @ 78%)

Follow each set immediately with 3 box jumps.

23 Jan / 2019

Thursday 24th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Bench Press (12 mins to work to a heavy double)

B: Back Squat (12 mins to work to a heavy double)

C: Deadlift (12 mins to work to a heavy double)


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