Tuesday 1 Oct
FITLAB - CrossFit 3000 - CrossFitA: Squat Clean (2 - 2 - 2 - 2)B: Metcon (Time)12 - 10 - 8 - 6 - 4 - 2 reps for time…
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Gymnastics – Open Prep
FITLAB - CrossFit 3000 - GymnasticsWARM UP & ACTIVATIONA) Scap Retracts 3x8 *hold 10s dead hang b/w sets B) E2MOM: 1/4 Get Ups 3x8 each arm C) Tempo BOR 3x10…
Monday 30 Sep
FITLAB - CrossFit 3000 - CrossFitA: Split Jerk (2 - 2 - 2 - 2)B: Metcon (AMRAP - Rounds and Reps)Complete AMRAP in 15 Mins of: 400-m run 12 x…
Week 3-Strong & Fast Cycle
FITLAB - CrossFit 3000 - Olympic LiftingA: Snatch (2/75, 2/80, 2/85, 2 x 1 @ 90%)B: Clean (2/75, 2/80, 2/85, 2 x 1 @ 90%)C: BTN Split Jerk + Split…
Saturday 28th Sep
AnnouncementsFriday 27th Sep - Public Holiday - 8 & 9am WODs only. Saturday 28th Normal Timetable - CrossFit TotalFITLAB - CrossFit 3000 - CrossFitWeightliftingA: Back Squat (20 mins to find…
Friday 27 Sep
AnnouncementsFriday 27th Sep - Public Holiday - 8 & 9am WODs only. Saturday 28th Normal Timetable - CrossFit TotalFITLAB - CrossFit 3000 - CrossFitA: Snatch (15 mins to build to…
Week 3-Strong & Fast Cycle
AnnouncementsFriday 27th Sep - Public Holiday - 8 & 9am WODs only. Saturday 28th Normal Timetable - CrossFit TotalFITLAB - CrossFit 3000 - Olympic LiftingA: Power Snatch + Snatch (5…
Thursday 26 Sep
AnnouncementsFriday 27th Sep - Public Holiday - 8 & 9am WODs only. Saturday 28th Normal Timetable - CrossFit TotalFITLAB - CrossFit 3000 - CrossFitA: Metcon (AMRAP - Rounds and Reps)Complete…
Wednesday 25 Sep
AnnouncementsFriday 27th Sep - Public Holiday - 8 & 9am WODs only. Saturday 28th Normal Timetable - CrossFit TotalFITLAB - CrossFit 3000 - CrossFitA: Weighted Pull-ups (5 - 5 -…
Tuesday 24 Sep
AnnouncementsFriday 27th Sep - Public Holiday - 8 & 9am WODs only. Saturday 28th Normal Timetable - CrossFit TotalFITLAB - CrossFit 3000 - CrossFitA: Power Clean (3 - 3 -…
