Week 4 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 1 @ 75%)

B: Clean and Jerk (3 x 1 @ 70%)

C: Snatch Pull from Deficit (3 x 3 @ 90%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Use thick Rubber mats(50mm)

D: Front Squat (4 x 2 @ 84%)

E: Romanian Deadlifts (3 x 5(Add weight from last week))

F: Hanging Knee Raises (3 x 15)

Add Weight (dumbell between feet) if needed

Tuesday 12th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Hang Snatch

1 x Snatch

1 x Overhead Squat

B: Bench Press (3 – 3 – 3 – 3 – 3)

C: Metcon (Time)

21- 15 – 9 Reps for time of:

Wall Ball

Russian KB Swings

Monday 11th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

15 x Burpees

12 x Deadlifts

9 x Hang Power Cleans

6 x Push Jerks

B: Metcon (Time)

5 RFT of:

200m Run

12/9 x Cal Bike/Ski Erg

9 x KB/DB Strict Press (Light)

Week 3 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (Heavy Single)

B: Clean and Jerk (Heavy Single)

C: Back Squat (Heavy Single)

Conditioning

D: Metcon (Time)

30-20-10 Reps For Time:

Wall Balls

Box Step ups

Sit Ups

Saturday 9th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Thruster (10 mins to build to best triple from the floor)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

7 x C2B Pull-Ups

7 x Toes to Bar/Rings

7 x Front Squats

200m Run

Week 3 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

A: Back Squat (5 x 3 @ 81%)

B: Power Snatch + Snatch (2 Sets 50%, 2 Sets 55%, 3 Sets 60%)

C: Clean Pull (3 x 3 @ 97%)

D: Clean Deadlift (3 x 3 @ 105%)

E: GHD Situps (3 x 10 Weighted)

Friday 8th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Push Jerk (5 – 5 – 3 – 3 – 2 – 2 )

B: Metcon (Time)

Freddy’s Revenge

5 RFT of:

5 x Shoulder to Overhead (Med-Heavy)

10 x Burpees

Thursday 7th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

3 RFT of:

400m Run

40 x Double Unders

10 x Bent Over Row (Light/Medium) or Ring Rows

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10m Prowler Push

20m Farmers carry

12/9 Cal Air Dyne/Ski Erg

Week 3 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (Heavy Single)

B: Snatch Balance (Heavy Single)

Conditioning

C: Metcon (Time)

3RFT:

8 x DB Push Press

12 x Strict Pull Ups
Weight for Push Press should be heavy but each round Unbroken.

Wednesday 6th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 10 Mins:

Odd: 7 x Strict Ring Dips

Even: 7 x Strict/Weighted Pull-Ups

B: Metcon (Time)

10 RFT of:

5 x Pull Ups

5 x Strict T2B/Hanging Knee Raises

10 x Push Ups

15 x Lunges

Week 3 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

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

B: Snatch Pull (3 x 3 @ 97%)

C: Snatch Grip Deadlift (3 x 3 @ 105%)

D: Front Squat (5 x 3 @ 81%)

E: Romanian Deadlifts (3 x 5 Heavy)

Tues 5th Nov

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 – 5 – 5 – 5)

B: Metcon (AMRAP – Rounds and Reps)

In Teams of 2 – Complete AMRAP in 18 mins of:

50 x Wallballs

40 x Russian KB Swings

30/24 x Cal Row/Bike

20 x Sandbag/Deadball/Medball Cleans to Shoulder

Pull & Midline

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – Gymnastics

ACTIVATION

A) 3×10 Lat Pull Down

*30s Scap retract hold after each set*

B) 3×8 Hollow Rocks

*30s Hollow hold after each set*

STRENGTH

A) 4×8 Single Arm Ring Row (each arm)

*30s Flex arm hold after each set*

B) 4×8 tempo Pull-Up negatives

(3secs to lower, control all the way to full extension)

MIDLINE

3 rounds for reps:

– Single arm plate hold (L)

– Single arm plate hold (R)

– Plated Hollow hold

– Side Plank (L)

– Side Plank (R)

-REST

Monday 4th Nov

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

6 x Strict HSPU

10 x Power Cleans (Medium)

20 x Box Jumps

B: Metcon (Time)

5 RFT of:

10 x Box Jump Overs

10 x Push Press (Medium)

200m Run

Week 2 of 10

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (Heavy Single)

B: Clean and Jerk (Heavy Single)

C: Back Squat (Heavy Single)

D: Romanian Deadlifts (3 x 5 Heavy)

Conditioning

E: Metcon (Time)

3RFT:

10 x Burpees

10 x Strict OR Kipping Pull Ups

Week 2 of 10

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Muscle Snatch (3 x 3 @ 75%(Muscle Snatch))

B: Snatch (3 x 3 @ 60%)

C: Clean and Jerk (3 x 2 @ 60%)

Conditioning

D: Metcon (Time)

3 RFT:

50m Farmers Walk-Heavy

10 Turkish Get-Ups

Saturday 2nd Nov

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – CrossFit

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

B: Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Friday 1st Nov

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

2 x High Hang Power Snatch

2 x High Hang Snatch

B1: Deadlift (2 – 2 – 2 – 2 – 2 – 2)

or B2: Snatch Grip Deadlift (2 – 2 – 2 – 2 – 2 – 2)

C: Push Press (4 x 5 @ 70%)

Thursday 31st Oct

Announcements

Tuesday 5th Nov – 8 & 9am WODs only for Melbourne Cup Public Holiday!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

15/12 Cal Row

200m Run

15/12 Cal Air Dyne/Ski Erg

B: Metcon (Time)

30 – 20 – 10 reps for time of:

Walking Lunges

Russian KB Swings/ KB Snatch

Abmat Sit Ups

C: Oblivion (Calories)

Max Cal Air Dyne/Ski Erg in 30s

Wednesday 30th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

E2MOM for 10 mins:

5 x Strict Press

8 x Strict Pull-Ups

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

C: Metcon (Time)

15 – 12 – 9 – 6 – 3 Reps for time of:

Ring Dips

Power Clean and Jerk (Medium)

Tuesday 29th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

30 x DU

12 x T2B/T2R

12 x Box Jumps (High)

B: Metcon (Time)

4 RFT of:

400m Run

12 x Box Jumps (High)

24 x Alternating Pistols

C: Turkish Get Up (4 x 3 each Arm)

Handstand and Midline

FITLAB – CrossFit 3000 – Gymnastics

Activation

A) 3×10 Banded Press

*Hold 30s after each set

B) 3×10 Lying Passthroughs

*30s Super hold after each set

Strength

A) 4 Laps of Scorpion Kicks

*10x weighted Lean backs after each lap

B) 3x 10 Shoulder Taps

C) Assisted Handstand Hold

(free standing or wall)

Midline

3 Rounds for reps of:

-Hollow hold

-Plank

-Tuck ups

-V-sits

-Plated Sit-ups

Monday 28th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Power Snatch (3 x 2 @ 80%)

B: Metcon (Time)

‘Halftime’ – For time:

30 – 20 – 10 reps of:

Dumbell Hang Power Snatch

Wallballs

Directly Into…

10 – 20 – 30 reps of:

Burpees

Calorie Row/Bike/Ski

Saturday 26th Oct

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

For time:

400m Run

15 x Power Clean & Jerk

400m Run

40 x C2B Pull-Ups

400m Run

40 x Alternating Pistols

400m Run

15 x Power Clean & Jerk

400m Run

Friday 25 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Bench Press (3 – 3 – 3 – 3 – 3)

B: Back Squat (6 – 6 – 6 – 6)

C: Metcon (Time)

21 – 15 – 9 Reps of time:

Deadlifts (Med/Heavy)

Wall Balls

Thursday 24 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Hang Clean (5 – 4 – 3 – 3 – 2 – 2)

B: Metcon (4 Rounds for time)

Every 4 Minutes for 5 Rounds:

200m Run

15/12 x Calorie Bike/Row/Ski

12 x T2B

9 x HSPU

Wednesday 23 Oct

FITLAB – CrossFit 3000 – CrossFit

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

10 Mins

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

10 x Pistols

20 x Russing KB Swings

30 x Abmat Sit Ups

40 x Air Squats

Monday 21 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For total time:

10 x 12/9 Cal Row/Bike/Ski

Rest 60s between efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Box Jumps

10 x Walking Lunges

10m Prowler Push

10 x Push Ups

Saturday 19th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

or B: McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Friday 18th Oct

Announcements

Move Update! Sat 19 Oct – 8 & 9am WODs only (the last WODs at Clarke St. We will then be moving the gear to Buckhurst St from 10am, so if you fancy some extra fitness, any extra hands will be very welcome. Closed Sunday to finish the move and opening Monday 21st at 6am at Buckhurst St!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

5 RFT of:

7 x Squat Cleans

400m Run

or B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

C: Metcon (Time)

3 RFT of:

10 x Deadlifts

50 x Double Unders

Thursday 17th Oct

Announcements

Move Update! Sat 19 Oct – 8 & 9am WODs only (the last WODs at Clarke St. We will then be moving the gear to Buckhurst St from 10am, so if you fancy some extra fitness, any extra hands will be very welcome. Closed Sunday to finish the move and opening Monday 21st at 6am at Buckhurst St!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Power Clean

1 x Push Jerk

1 x Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

‘Heavy Metal’

Complete AMRAP in 12 mins of:

10 x Strict Presses

25 x Double Unders

10 x Strict Pull-ups

25 x Double Unders

Tuesday 15th Oct

Announcements

Move Update! Sat 19 Oct – 8 & 9am WODs only (the last WODs at Clarke St. We will then be moving the gear to Buckhurst St from 10am, so if you fancy some extra fitness, any extra hands will be very welcome. Closed Sunday to finish the move and opening Monday 21st at 6am at Buckhurst St!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

6 rounds of:

1 x High Hang Snatch

2 x Hang Snatch

2 x Overhead Squats

B: Metcon (Weight)

Every 3 mins for 6 rounds

12 x Deadlifts

9 x Hang Power Cleans

6 x Shoulder to Overhead

**Aim for each round to be UB**

Inverted Fun!

Announcements

Move Update! Sat 19 Oct – 8 & 9am WODs only (the last WODs at Clarke St. We will then be moving the gear to Buckhurst St from 10am, so if you fancy some extra fitness, any extra hands will be very welcome. Closed Sunday to finish the move and opening Monday 21st at 6am at Buckhurst St!

FITLAB – CrossFit 3000 – Gymnastics

Monday 14th Oct

Announcements

Move Update! Sat 19 Oct – 8 & 9am WODs only (the last WODs at Clarke St. We will then be moving the gear to Buckhurst St from 10am, so if you fancy some extra fitness, any extra hands will be very welcome. Closed Sunday to finish the move and opening Monday 21st at 6am at Buckhurst St!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For total time – Run 800m, 400m, 200m

Rest as long as each interval takes

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

15 x Walking Lunges

15 x Burpees

15 x Wall Balls

15 x Box Jumps

Saturday 12 Oct

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 30 mins of:

1600m Run, then

2 x Clean & Jerk (Medium)

1 x Round of Cindy (5 x PU, 10x Push-ups,15 x Squats)

4 x Clean & Jerk

1 x Round of Cindy

6 x Clean & Jerk

1 x Round of Cindy

Etc….

Friday 11 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

E2MOM for 10 mins:

3 x Power Snatch

5 x Box Jumps

B: Metcon (Time)

5 RFT of:

18 x Single Arm DB Thrusters (Light-Medium)

12 x Burpees to 6″ Target

C: Prowler Push (3 x 20m – Light and Crazy Fast!)

Thursday 10 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 – 5 – 3 – 3 – 2 – 1 – 1)

B: Metcon (Weight)

Every 3 mins for 5 Rds, complete:

10 x Front Squats

500/400m Row

Wednesday 9 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 Reps for time of:

Strict HSPU

Pistols – Each Leg

T2B

B: Turkish Get Up (10 mins to find 1RM each arm)

C: Metcon (No Measure)

Tabata Hollow Rock/Hold

Tuesday 8 Oct

FITLAB – CrossFit 3000 – CrossFit

A1: Overhead Squat (Build quickly to a solid triple)

or A2: Front Squat (Build quickly to a solid triple)

B: Metcon (No Measure)

‘The Joint’

EMOM for 15 min complete:

Min 1: 5 x Bench

Min 2 5 x Deadlift

Min 3: 10 x Ring Rows

C: Split Squats/Bulgarian Split Squats (3 x 10 (each leg))

Monday 7 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

10 rounds for quality:

5 x Strict Pullups

10 x HR Pushups

30 x Double Unders

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

12 x Box Jumps

12 x 1-Arm KB Push Press (6 each arm)

Week 4 of 5-Strong & Fast Cycle

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/80, 1/83, 1/85, 1/88, 1/91, 1/93, 1/95)

B: Clean (2/80, 1/83, 1/85, 1/88, 1/91, 1/93, 1/95)

C: Back Squat (Max for the day)

D: Back & Midline (15 + 10 per side x 5 Sets)

KB Swings

Single Arm Rows
KB S/set with SARs

2 min rest

Saturday 5 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Power Snatch (10 Mins to work to heavy double)

B: Metcon (Time)

In pairs, for time complete:

400m Run (Together)

60 x Front Squats

60 x Shoulder to Overhead

60 x Box Jumps

100 x Pull-ups

60 x KB Swings

60 x Knees to Elbows

60 x Burpees

400m Run (Together)

Friday 4 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (5 Rounds for time)

5 x 250m Row Intervals

Rest 90s b/w efforts

B: Metcon (Time)

5 RFT of:

50 x Double-unders

15m Single-arm KB/DB Overhead lunge

C: Bench Press (2 – 2 – 2 – 2 – 2)

Week 4-Strong & Fast Cycle

FITLAB – CrossFit 3000 – Olympic Lifting

A: Split Jerk (Max for the day then 3 x 1 @ 90% of that)

B: Front Squat (3/80, 3/85, 3/87, 2/90)

C: Snatch Pull (5 x 3 @ 98%)

Thursday 3 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 Reps for time of:

C2B Pull-Ups (Rx+ = BMU)

Power Clean & Jerk (Medium)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

10 x Left Arm DB Push Press

10 x Right Arm DB Push Press

12 x T2B

Wednesday 2 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 12 Mins (6 Sets of each)

Odd: Max Reps Strict HSPU

Even: 8 x Ring Rows – 3′ lower

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

8 x Thrusters (Light)

8 x T2B/T2R

12 x Burpee Box Jump Overs

C: Metcon (No Measure)

Tabata Hollow Rock/Hold

Tuesday 1 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Squat Clean (2 – 2 – 2 – 2)

B: Metcon (Time)

12 – 10 – 8 – 6 – 4 – 2 reps for time of:

Power Clean

Front Squat

Push Jerk

Run 200m After each Round
Same bar/weight for all movements. Aim for UB on each movement.

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