FITLAB – CrossFit 3000 – CrossFit

Strength

A1: Deadlift (5 x 3 @20X1 @70%)

Adhere to tempo to rebuild strength and technique.

B: Push Jerk (5 x 2 )

2s pause in dip,

2s pause at receiving position

Conditioning

C: Metcon (Time)

4 Rounds for time of:

15/12 Cal Row

10 Shoulder to Overhead (from rack)

15 Situp
S2O can be:

strict press

push press

push jerk

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 1 @ 75%)

B: Clean and Jerk ( 3 x 1 @ 75%)

C: Back Squat (2 x 1 @ 85%)

FITLAB – CrossFit 3000 – CrossFit

Warm-up

Warm-up (No Measure)

90s PassThroughs

10x Spidey Rotations

into…

4min AMRAP:

4x High Hang Snatch High Pulls

4x Hang Muscle Snatches

4x Power Snatch Balance

4x OHS

Strength

3-Position Snatch (Every 90s x 8 @50-60%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
Pause for 2s at the start of each movement to rework positional strength and skill

Conditioning

B: Metcon (3 Rounds for time)

For time:

50 Double Unders/100 Singles

15 Plank Walk Ups

10 Pullups/Ring Rows

5 Burpees 6 inch target

Rest 1 min between rounds

Accessory

C: Side Plank (EMOM 5 mins, 20s each arm )

20s left side

10s changeover

20s right side

10s changeover

FITLAB – CrossFit 3000 – CrossFit

Warm Up

Warm-up (No Measure)

10x Spidey Rotations (ea. side)

10x Up-Down Dogs

Monster Walk (up)

Prisoner Walk (back)

—————————————————

4min AMRAP:

6x KB Swings

6x Push Ups

6x Tempo Squats (3-2-x-1)

100m Run

Strength

A1: Back Squat (5 x 3 @32X1)

A2: Hollow Rock (5 x 10 )

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

18 Kettlebell Swing

14 Pushups

10 Goblet Squat

200m Run

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Run and Swing – 10 RFT of:

15 x DB/KB/OO Swings (Russian)

100m Run (or 25 x Mountain Climbers)

B: Metcon (AMRAP – Reps)

Tabata Squats v Push Ups

Odd: Push-Ups

Even: Jumping Squats

Max Effort – no pacing!

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins cardio of choice

10x Spidey rotations (ea. side)

10x Up-Down Dogs

—————————————–

4min AMRAP:

7x DL/GoodMorning

7x Goblet/FR Squat

7/7x Back-Step Lunge

7x Push Ups

A: Metcon (Time)

For time:

400m Run, 21 x Burpees

400m Run, 15 x Burpees

400m Run, 9 x Burpees

200m Run, 9 x Power Cleans

200m Run, 12 x Power Cleans

200m Run, 15 x Power Cleans

B: Metcon (No Measure)

Leg Flow – 3 rounds each leg of:

5 x Reverse Lunges

5 x Single Leg RDLs

5 x Cossacks

5 x Pistols

FITLAB – CrossFit 3000 – CrossFit

Aerobic Capacity

Metcon (Time)

The Mountain

1 min ON, 15sec easy jog, 1 min rest

2 min ON, 30sec easy jog, 1 min rest

3 min ON, 1min easy jog, 1 min rest

4 min ON, 2min easy jog, 1 min rest

5 min ON, 3min easy jog, 1 min rest

4 min ON, 2min easy jog, 1 min rest

3 min ON, 1min easy jog, 1 min rest

2 min ON, 30sec easy jog, 1 min rest

1 min ON, Done!
Workout Focus & Pacing: Work hard (90%) in the ON cycles, then try to recover and breathe during the easy jog and rest. Try and maintain a similar pace across all intervals. Holding this speed will get harder as the intervals get longer.

FITLAB – CrossFit 3000 – CrossFit

()

Metcon (Time)

“Get It Done”

3 RFT of:

25 x Single DB/KB/OO Step-Back Lunges

25 x Single Arm DB/KB/OO Swings

25 x Burpees

*On each minute: 20 Double Unders/100m Run

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins cardio of choice

into…

10x Spidey Rotations

—————————————–

3 rounds, increasing in pace:

6x V-sits

6x Tuck Jumps/Jumping lunges

6x Ring Rows

30s Cardio

—————————————–

A: Metcon (AMRAP – Rounds and Reps)

“Crazy 8s”

Complete AMRAP in 8 mins of:

8 x V-Sit Ups

8 x Box Jumps

8 x Strict Pull-Ups/2 x Rows

200m Run/250m Row/50s Cardio

Rest 2 mins, then

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

8 x V-Sit Ups

8 x Box Jumps

8 x Strict Pull-Ups/2 x Rows

200m Run/250m Row/50s Cardio

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins cardio of choice

into…

10x Spidey Rotations (ea. side)

10x Ankle Compressions (ea. side)

—————————————–

3 rounds

8x Shoulder Press (or 6 on ea. arm)

6/6x Curtsey Squats

15s Hollow Hold

—————————————–

Part B Primer:

5-4-3

Box Jumps/Step Ups/Lunges

V-Sits

Push-Ups

A: Metcon (No Measure)

EMOM for 12 mins

Odd: 7 x HSPU

Even: 12 x Pistols

B: Metcon (Time)

10 – 1 reps for time of:

Box Jumps

V- Sit Ups

Push-Ups

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s Skipping/Lateral Jumps/Tuck Jumps

into…

90s Weighted Wall Sit

10x Spidey Rotations

—————————————–

Part B Primer:

3 rounds, increasing in pace:

15x DU/SU

8x V-sits/Sit-Ups

5x Burpees

—————————————–

A: Metcon (Time)

Burden Runs

4 x 200m Weighted Runs

Rest 60s b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

100m Run / 30 x DU

20 x Sit Ups

10 x Over Object Burpees

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s skipping/lateral jumps/tuck jumps

into…

10x Spidey Rotations

10x Up-Down Dogs

—————————————–

10-8-6

Thrusters (build up to working weight, working on pace and breath control)

100m run or 30s cardio burst

*rest 30s between sets*

Metcon (Time)

For time:

21 x Thrusters

Run 200m

18 x Thrusters

Run 200m

15 x Thrusters

Run 200m

12 x Thrusters

Run 200m

9 x Thrusters

Run 200m
Thrusters can be DK/KB/Bar or Odd Object.

Scale by dropping the round of 21, or the round of 9 &12.

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

50-40-30-20-10 reps for time of:

Double Unders

Walking Lunges

Push-Ups
If you dont have a rope, sub 1/2 Boxjumps for the DU. Eg 25-20-15-10-5

FITLAB – CrossFit 3000 – CrossFit

Aerobic Capacity

Metcon (No Measure)

MUSCLE MULCH

3 x 5 min Easy w/50s rest

1 x 21s Sprint w/ walk back to sprint starting point.

3 x 4 min Easy w/40s rest

1 x 18s Sprint w/ walk back to sprint starting point.

3 x 3 min Easy w/30s rest

1 x 15s Sprint w/ walk back to sprint starting point.

3 x 2 min Easy w/20s rest

1 x 12s Sprint w/ walk back to sprint starting point.

3 x 1 min Easy w/10s rest

1 x 9s Sprint w/ walk back to sprint starting point.
Workout Pacing: Athlete will define their easy and Sprint paces

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

For Time:

800m Run/60 x Burpees

15 – 12 – 9 reps of:

DB/KB Snatch & Box Jumps

800m Run/60 x Burpees

15 – 12 – 9 reps of:

Front Squats & T2B or V-Sit Ups

800m Run/60 x Burpees

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
10 Spidey Rotations (ea. side)

10 Up-Down Dogs + Shoulder Taps

——————————————

4min AMRAP:

8x Pike Shoulder Taps (feet on couch/coffee table/ottoman)

6x Goblet Squats

6/6x Shoulder Press

A: Metcon (No Measure)

5 x 10 Handstand Push Ups

or 5 x 30s HS Holds,

or 5 x 10m HS Walks

or 5 x 10 Chair Dips

B: Metcon (Time)

10 RFT of:

10 x Push-ups

10 x Thrusters

10 x Burpees

10 x Goblet Squats

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 1 @ 75%)

B: Clean and Jerk (3 x 1 @ 75%)

C: Back Squat (2 x 1 @ 85%)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Inchworm Push Ups (up)

LHBC (back)

———————————————————

5mins AMRAP:

5 Knuckle Grip RR (3-0-0-1)

5/5 Tempo Box Step Downs (3-0-1-0)

5 Kipping Swings

5 Strict Knee Raises

A: Muscle-Up Practice & Progressions (AMRAP – Reps)

12 Mins.

**Work Pistol mobility/tech b/w sets**

B: Metcon (Time)

10 – 1 reps for time of:

2 x Alternating Pistols

T2B

Box Jumps

Single Arm Ring Rows

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
10 Spidey Rotations

10 Up-Down Dogs

1min Plated Wall Sit

——————————————

4min AMRAP of:

6 Snatch High Pulls

6 High Hang Snatch

6 OH/Front Sqauts

6 Barbell Good-Mornings

——————————————

A: Hang Snatch + Snatch (4 x Challenging Sets)

Above Knee/Full Depth receiving position

B: Power Clean (3 – 3 – 3 – 2 – 2 – 2)

C: Back Squat (5 x 3 @ 5RM)

FITLAB – CrossFit 3000 – Olympic Lifting

A: Front Squat (2 x 1 @ 90%)

B: Snatch Pull (2 x 1 @ 107%)

C: Push Press (4 x 1 @ 105% of Last Week)

D: Pull-ups (3 x Max)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
5min Partner Relay AMRAP:

Partner A)

Row 200m

Partner B) AMRAP of:

3 Pulse Push Ups

6 Kipping Swings/Ring Rows/Pull Ups

9 Goblet Squats

*score is total rounds & reps accumulated in your pair*

Metcon (Time)

3 RFT of:

1,000-meter row

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
800m Ski, 2000m Bike, 800m Row

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Skipping Practice

*3 Burpees each time you stop*

10x Inchworm Push Ups

10x Spidey Rotations

4min AMRAP of:

5 Good Mornings

5 Shoulder Press

5 Front Squats

100m Run

——————————————

A1: Deadlift (5 x 2 @ 3RM)

A2: Shoulder Press (6 – 6 – 6 – 6 – 6)

Can Sub Z Press as an alternative

B: Metcon (Time)

With a buddy, 8 x 200m Running Relay

(4 x 200m each)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 6 mins of:

30 x Double Unders

15 x Wall Ball

FITLAB – CrossFit 3000 – CrossFit

Aerobic Capacity

A: Metcon (Time)

AEROBIC THRESHOLD

30 min run at easy “conversational” pace

Details:

0-5 min warm-up

5-25 min: Perform 10sec max effort sprint EMOM until you have completed 20 x sprints.

25-30 min: warm down

or B: Metcon (Time)

AEROBIC THRESHOLD OPTION #B

2 x 3000m with 5 min rest between efforts

Details:

500m fast, 500m slow

400m fast, 400m slow

300m fast, 300m slow

200m fast, 200m slow

100m fast, 100m slow

No rest betwen reps

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (Heavy Single)

B: Clean and Jerk (Heavy Single)

C: Front Squat (Heavy Single)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Partner Relay:

In teams of two, 5min AMRAP:

Partner A:

100m

Partner B:

6x KB Swings

6x Box Step Ups/Jumps

6x Wall Balls

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Banded Turtle Tag

10x Passthroughs (“RX+” Lying or Squat Passthroughs)

10x Squat Rotations

3min AMRAP:

3 Sn DeadLifts

3 Hang Sn High Pulls

3 Power Sn Balance

——————————————

Part B Primer:

3-2-1

Power Cleans (build to working weight)

Ring/Box Dips

——————————————

Part C Primer (in time remaining between B & C)

2-3 Rounds

3 Thrusters (build to working weight)

3 Pull Ups/Ring Rows

3 Burpees

A: Power Snatch (5 x 2 @ 80-85%)

B: Power Elizabeth (Time)

21 – 15 – 9 Reps for time of:

Power Cleans

Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

7 x Thrusters

7 x Pull-Ups (Rx+= 4 x R/BMU)

7 x Burpees

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (Heavy Single)

B: Mid-Hang Snatch (3 x 2 @ 74%)

C: Snatch Pull (2 x 2 @ 115%)

D: Back Squat (3 x 2 @ 86%)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
250m Row, or 200m Run

10x Squat Rotations (against wall if needed)

10x Stiff Arm Up-Down Dogs

TABATA:

Hang CL High Pulls

Hang CL (Power or Muscle)

Push Press or Push Jerk

Front Squats

—————————————

A: Hang Power Clean & Split Jerk (2 – 2 – 2 – 2)

Hang Power Clean & Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

250m Row (200m Run)

8 x Hang Power Clean & Push Jerk

C: Prowler Push (5 x 20m Light-Medium Weight – Max Speed!)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
10x Up-Down Dogs (aka the “Catherine Zeta-Jones”)

10x Inchworm Push Ups

5min AMRAP of:

8x Kipping Swings

6x Strict Hanging Knee Raises

3x Lying-to-Standing

6x Strict Press

8x Air Squats

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

2 x Rope Climbs

8 x Strict HSPU

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

5 x Strict Pull-Ups

10 x Push-Ups

10 x Box Jumps

C: Front Squat (4 x 8 @ 70%)

Can be Subbed for Box Squat as an alternative

FITLAB – CrossFit 3000 – Olympic Lifting

A: Front Squat (3 x 2 @ 86%)

B: Clean Pull (3 x 2 @ 125%)

C: Push Press (5 x 3 @ 76%)

D: Pull-ups (3 x Sets Max Reps)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up, switch 1/2 way)

HHBC (back)

4min AMRAP w. BB (Glute band still on)

6x Good -Mornings

6x Shoulder or Push Press

6x Front Squats

6x V-Sits

—————————————

A1: Deadlift (5 x 3 @ 90% of 3RM)

A2: Shoulder Press (8 – 8 – 8 – 8 – 8)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

12 x Wall Ball

9 x T2B

6 x Push Press

FITLAB – CrossFit 3000 – CrossFit

Warm UP (No Measure)

Spidey Lunge

10x Deadbug

LHBC

Banded Hip Rotations & Compressions

Ankle Mobility

10-8-6

Tempo Banded Back Squats (3-1-X-1)

*increase in weight, working towards working %*

——————————————

Part B Warm Up

3min AMRAP of:

10x DU/SU

8x Sit Ups

4x Kipping Swings/Pull Ups/C2B

A: Back Squat (5 x 5 @ 90-95% of 5RM)

Complete 8 x Ring Rows b/w each set

**3 sec lower on each Ring Row**

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Min of:

30 x Double Unders

30 x Abmat Sit-Ups

10 x C2B Pull-Ups

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 1 @ 92%)

B: Clean and Jerk (3 x 1 @ 92%)

C: Clean Pull (3 x 2 @ 120%)

FITLAB – CrossFit 3000 – CrossFit

Aerobic Capacity

Metcon (Time)

ZENA

1000m easy

200m moderate

300m fast

100m easy

90 sec rest

800m easy

200m moderate

300m fast

100m easy

90 sec rest

600m easy

200m moderate

300m fast

100m easy

90 sec rest

400m easy

200m moderate

300m fast

100m easy

90 sec rest

200m easy

200m moderate

300m fast

100m easy

90 sec rest

Done!

Total 6000m
Focus on the changes in pace, really find your “gears” and ramp up/down your speed on the changes.

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m Run

Spidey Lunges (up)

Prisoner Walk (back)

60s Weighted Wall Sit

South Melbourne’s Quickest Draw

TABATA:

1&5: Strict or Push Press

2&6: Clean Pull

3&7: Hang Clean

4&8: Front Squat

A: Squat Clean (12 mins to work to a 2RM for the Day)

B: Turns (Time)

5 RFT of:

15 x Push Press

21 x Front Squats

400m Run

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Double Monster Walk (up and back)

Squat Rotations (against wall)

3min BB Complex:

3x High-Hang High Pulls

3x High-Hang Power Snatches

3x Power Snatch Balance

3x OHS

—————————————

Part B Primer:

3 rounds to build to working weight :

3x Thrusters

3x Hang Power Cleans

3x Burpees

*Rest 1min (increase weight on bar during rest)

A: High-Hang Snatch (EMOM for 6 Mins – 3 x High Hang Snatch)

B: Metcon (AMRAP – Rounds and Reps)

3 Rounds, of 5 Min AMRAP of:

9 x Thrusters

6 x Hang Power Cleans

6 x Over Bar Burpees

Rest 2 mins b/w round

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 2 @ 80%)

B: Clean (3 x 2 @ 80%)

C: Behind The Neck Jerk (Heavy Single)

D: Back Squat (5 x 2 @ 84%)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
10x Spidey Rotations

10x Squat Rotations (against wall if needed)

Tabata Row/Ride/Ski:

Starting @ 60%, increase each round by 10%, dropping to “rest” pace between.

——————————————

Part B Primer:

5-4-3

Burpees

T2B

A: 4 x 1 Min Row for Cal (4 Rounds for calories)

4 x 60 sec max effort row intervals for calories. Rest 90s between efforts.

B: Metcon (Time)

1 – 10 Reps for time of:

Burpees to 6′ Target

T2B

C: Close Grip Bench Press (5 – 5 – 5 – 3 – 3 – 3 )

Controlled 2s lower, explode up

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up)

Inchworm Push Ups (back)

3 Wall Walks

into…

4min AMRAP of:

6x Pause Ring Rows

6x Pause Push Ups

4/4x Tempo Box Step Lowers (3-0-1-1)

A1: Handstand Push-ups (1 Set – Max Reps – Strict)

A2: Pull Ups (Max Reps Strict or Weighted Pull-Ups 1 Set)

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or C: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

FITLAB – CrossFit 3000 – Olympic Lifting

A: Front Squat (5 x 2 @ 84%)

B: Snatch Grip Deadlift (2 x 2 @ 115%)

C: Push Press (5 x 3 @ 74%)

D: Pull-ups (3 x Max reps)

Strict Pull-ups

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Banded Pulse Wall Sit

Banded Hip Circles & Compressions (Squatplex)

HHBC (up)

10x DeadBugs or BirdDogs

Inchworm (back)

into…

3×6 Tempo Back Squats (3-1-3-1)

*Start with empty bar, increase in weight, getting closer to (but not hitting) working %*

——————————————

Part B Primer:

3×3 Power Clean & Jerk

15x DU/SU after each set

*build up to working weight (roughly 50-65%)

A: Back Squat (5 x 5 @ 92-95% of 5RM)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

30 x Double Unders

10 x Power Clean & Jerk

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m Run or 90s Cardio

10x Spidey Rotations

10x Up-Down Dogs

90s Banded Pulse Wall Sit

into…

4min AMRAP of:

8x BB GoodMornings or DL

8x FR Lunges

8x Push Press

——————————————

Part B Primer:

3 rounds, building to working weight:

6x DL

6x Box Jumps

A: Push Press (12 mins to find 3RM for the day)

B: Metcon (Time)

4 RFT of:

Run 200 meters

12 x Deadlifts

12 x Box Jumps

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch + Overhead Squat (1 + 2 @ 80% x 4 Sets)

B: Clean Pull + Clean + Hang Clean (5 Sets @ 80%)

C: Snatch Balance (Heavy Single then drop 25% for 2 x 2)

D: Back Squat (5 x 2 @ 80%)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Skipping

(3x Burpees every time you break)

Double Monster Walk (up and back)

Hip & Ankle Mobility

into…

4min AMRAP:

6x Pause BOR

6x Pause Front Squat

8x FR Lunges

A: Front Squat (15 mins to work to a 3RM for the Day)

B: The Admiral (Time)

3 RFT of:

20 x Burpee Pull-Ups

20 x Front Squats

20 x Box Jumps

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s Wall Sit

10x Banded Hip Circles (ea. side)

10x Banded Hip Compressions (ea. side)

10x Banded Passthroughs

10x Banded Pause Press

into…

3min AMRAP, 3 reps of each:

Hang Snatch High Pull

Hang Power Snatch

Power Snatch Balance

OHS

A: Power Snatch (5 x 3 @ 75-80%)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 6 mins of:

30 x Double Unders

12 x Alternating Pistols

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 6 mins of:

12 x Russian KB Swings

12/9 x Cal Row

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (3 x 2 @ 55%(of Snatch))

B: Front Squat (5 x 2 @ 80%)

C: Clean Deadlift (3 x 2 @ 120%(of Clean))

D: Push Press (4 x 4 @ 70%(of Push Press))

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Double Monster Walk

90s Wall Sit

10x Plated Squats (hip & ankle mobility)

10x Up-Down Dogs

3min AMRAP w. BB:

4x Shoulder or Push Press

4x Front Squat

4x Dead Lift

A: Split Jerk (12 mins to find 2RM for the day)

B: Back Squat (4 x 5 @ 85-90% of 5RM)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Hang Power Cleans

5 x Push Jerk

5 x Front Squats

5 x Deadlift

(Rx+= Dumbbells)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
400m Run

Double Monster Walk

into…

4min AMRAP of:

6/6 Single Arm KB Strict Press

6/6 Single Arm Ring Row

8 Kipping Swings

10 Air Squats

A: Shoulder Press (15 mins to work to a 3RM for the Day)

B: Metcon (AMRAP – Rounds and Reps)

With a 15 min clock,

Run 800m, then in remaining time,

Complete AMRAP of:

  4 x Strict HSPU

  8 x Pull-ups

  12 x Goblet Squats

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (4 x 1 @ 85%)

B: Clean and Jerk (4 x 1 @ 85%)

C: Back Squat (3 x 1 @ 90%)

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Rowing for Cals or 400m Run

10x Spidey Rotations

10x Inchworm Pushups

4min AMRAP

6x Barbell Goodmornings or DeadLifts

8x Front Rack Lunges

6x Push Press

A: Deadlift (18 mins to find 3RM for the day)

B: Metcon (AMRAP – Rounds and Reps)

“The Axe”

Complete AMRAP in 12 mins of:

15/12 x Calorie Row/Bike/Ski

12 x Box Jumps

6 x Clean and Jerks