Monday 19th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m Run/cardio equivalent

HHBC (up)

Prisoner Walk (down)

4min AMRAP:

2x Wall Walks

6x V-Sits

6x Goblet Squats

10x DU/SU

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

30 x Double Unders

7 x Strict HSPU

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

Run 200 meters

15 x Knees-to-Elbows

15 x DB/KB Thrusters (Light)

Strength/Overhead Strength Week 1

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch + Overhead Squat (20 Minutes to build to heavy complex)

B: Clean (20 minutes to buid to heavy Double)

C: Back Squat (20 Minutes to build to heavy single)

Saturday 17th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Double Monster walk (up & back)

4min AMRAP:

3x BOR

3x DeadLifts

3x Hang Power Cleans

3x Front Squats

3x Push Press

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
**12 Min Time Cap**

B: Power Elizabeth (Time)

21 – 15 – 9 Reps for time of:

Power Cleans

Ring Dips
**10 Min Time Cap**

C: Metcon (Time)

21 – 15 – 9 Reps for time of:

Deadlifts (Med-Heavy)

Box Jumps
**8 Min Time Cap**

Friday 16th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up and back)

4min AMRAP:

5x Hang Power Clean

5x Front Squat

5x V-sits

A: Back Squat (2 – 2 – 2 – 2)

B: Metcon (Time)

3 RFT of:

400m Run

15 x Hang Power Cleans (Med)

15 x T2B

Strength/Overhead Strength Week 1

FITLAB – CrossFit 3000 – Olympic Lifting

A: Overhead Squat (buils to 1 @ 80% then 2 x 2 @ 65%)

B: Split Jerk (Heavy Single then 3 x 1 @ 80% of that)

C: Clean Pull (3 x 3 @ 90%)

D: Back Squat (5 x 3 @ 75%)

Thursday 15th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
TABATA:

Row/Ride

1&5: 60%

2&6: 70%

3&7: 80%

4&8: 90%

*”rest” pace at 50%*

Primer (B):

3 rounds, building to working weight:

3x Front Squat

3x Push Jerk

5x Cal Row/Ride

*rest 30s*

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 (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

10 x Front Squats

10 x Push Jerk

21/15 Cal Row

Wednesday 14th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
LHBC (up)

Prisoner Walk (back)

3min Cindy-ish:

3x Push Ups

6x Hollow Rocks

9x Jump Squats

A: Metcon (Time)

4 Rounds for time of:

40 x Squats

20 x Knees-to-Elbows

15 x Ring Push-ups

B: Metcon (Time)

10 – 1 Reps for time of:

Over Box Jumps

Burpees

C: Metcon (No Measure)

Plank Holds – 5 x 45s

Rest 1 Min b/w efforts

Strength/Overhead Strength Week 1

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch + 2 Snatch Balance (Build to heaviest MS possible)

B: Snatch (3 x 2 @ 70%)

C: Snatch Grip Deadlift (3 x 3 @ 90%)

D: Front Squat (5 x 3 @ 75%)

Tuesday 13th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m run (or row/ride equivalent)

8x Inverted KB press (L)

10m Inverted KB carry (L)

*repeat on R*

3min AMRAP

3x Shoulder Press

3x Push Press

3x Push Jerk

Primer

3 rounds – build up to working weight:

1x Push Press

1x Push Jerk

1x Split Jerk

A: Metcon (No Measure)

5 rounds for quality

1 x Push Press

1 x Push Jerk

2 x Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Push Press

10 x Russian KB Swings

200 m run

Monday 12th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s unbroken skipping practice

(2 burpees for every break in skipping)

10x Spidey rotations (ea. side)

4min AMRAP:

5x Tempo Bench Press (3-1-X-1)

5/5x Single Arm Ring-Row

5x Tempo L-sit Lowers (3-0-1-0)

A: Bench Press (5 – 5 – 5 – 5 – 5)

B: Metcon (Time)

Run Annie, Run!

For time:

50 – 40 – 30 – 20 – 10 reps of:

Double Unders, and

Situps

200m run b/w each round

**18 min time cap**

Saturday 10th April

FITLAB – CrossFit 3000 – CrossFit

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 9th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Turtle Tag

90s Plated Wall Sit

4min AMRAP:

5/5x Barbell Staggered RDLs

5x Front Squats

5x Push Press

A: Deadlift (5 – 5 – 3 – 3- 2 – 2)

B: Metcon (Time)

For time:

50 x Thrusters (Med)

50 x Wall Balls

**10 x Burpees when bar/ball is put down**

Thursday 8th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Double Monster (up & back)

10x Spidey Rotations

3 min AMRAP:

4x Pause Goblet Squat

4/4x Pulse Switch Lunges

20x DU/SU

A: Pause Back Squat (4 x 4 @ 80%)

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD

Complete AMRAP in 20 mins of:

40m Prowler (Moderate Weight)

80m Walking Lunge

120 x Double Unders

160m KB Farmers Carry

200m Run (holding hands)

Divide work evenly

Wednesday 7th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m run

into 60s wall sit

Tabata:

1&5: Hollow Hold

2&6: Foot Transitions

3&7: Snatch Pulls

4&8: OHS/Front Squat

Primer part B:

4 Rounds

3x Power Cleans

3x Box Jumps

(build up to working weight through 4 rounds)

A: Metcon (Weight)

E2MOM for 12 mins complete:

2 x Power Snatch @ 70%

2 x Snatch

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Hang Power Clean

Box Jumps

Rx+ = OHS

Positional Strength Week 5

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 1 @ 80%)

B: Clean and Jerk (2 x 1 @ 80%)

Deload week.

Work on recovery if you finish early.

Tuesday 6th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up)

Spider Rotation (back)

Tabata:

1&5: Deadlifts

2&6: Front Squats

3&7: Shoulder Press

4&8: Burpees

A: Power Clean (2 – 2 – 2 – 2 – 2)

B: Metcon (AMRAP – Rounds and Reps)

3 Rounds, each a 5 min AMRAP of:

10 x Strict HSPU

10 x Over Bar Burpees

10 x Deadlifts

Rest 2 mins b/w round

Sunday 4th April

FITLAB – CrossFit 3000 – CrossFit

Home or Park WOD

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
This classic can be scaled to 4/8/12 per min or 3/6/9. Or you can try 5/10/15 and if you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Or: Metcon (Time)

10 Rds of:

200m Run

10 x Burpees

25 x Air Squats

Saturday 3rd April

FITLAB – CrossFit 3000 – CrossFit

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Positional Strength Week 5

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/60, 2/70, 2/80, 1/85, 1/90, 1/95)

B: Clean and Jerk (2/60, 2/70, 2/80, 1/85, 1/90, 1/95)

C: Front Squat (Heavy Single)

15 min Clock to build to Heavy Single

Thursday 1st April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m Run

Monster Walk – up (switch half way)

Banded Prisoner Walk – down

TABATA:

1&5 – Mountain Climbers

2&6 – Plank Hold

3&7 – Passthroughs or B.N SN Press

4&8 – Front/OH Squat

Part B Primer:

4-4-4

Squat Cleans or OHS

Burpees

*increase to working weight through 3 rounds*

A: Front Squat (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

5 RFT of:

400m Run/500m Row

15 x Squat Cleans

or C: Nancy (Time)

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

Wednesday 31st March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warmup

Monster walk

5min AMRAP

8 up down dogs

8 dead bugs

8 single arm kb strict press

8 goblet squats/1 arm front rack squats

Primer – together

Shoulder press 3-3-3

Push press 3-3-3

Push jerk 3-3-3

A: Shoulder Press (2 – 2 – 2 – 2 – 2)

B: Push Press (2 – 2 – 2 – 2 – 2)

C: Push Jerk (2 – 2 – 2 – 2 – 2)

Try to increase the load across every set of all three exercises.

Positional Strength Week 5

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch Pull + Snatch (2 Sets @ 77%, 2 Sets @ 82%)

Snatch from Mid Thigh

B: Clean Pull + Clean + Hang Clean (2 Sets @ 75%, 2 Sets @ 80%)

C: Pause Back Squat (2 x 3 @ 70%, 4 x 2 @ 75%)

Tuesday 30th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m run

Monster Walk (up and back)

10x Spidey Rotations (each side)

10x Deadbugs

3min AMRAP of:

5x Pause RR

5x Kipping Swings

5x KB Swings

Metcon (Time)

Double Helen – 3 RFT of:

Run 800m

42 x KB Swings

24 x Pull-ups

Monday 29th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Banded LHBC (up)

Banded HHBC (back)

4min AMRAP of:

6x V-Sits

6x Push Ups

6x KB D.L

6x Goblet Squats

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x T2B/T2R

10 x Box Jumps

10 x Wall Balls

10 x Push-Ups

Warm-up (No Measure)

Primer (part B)
3-3-3

Deadlifts

2x Pistol progressions

(Build up in weight and movement standard through 3 rounds)

B: Metcon (Time)

10 – 1 reps for time of:

Deadlifts (Med)

2x Alternating Pistols

Positional Strength Week 4

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch ( 2/60, 2/70, 2/75, 2/80, 2/85, 1/90, 1/93, 1/95 )

B: Clean and Jerk ( 2/60, 2/70, 2/75, 2/80, 2/85, 1/90, 1/93, 1/95 )

Saturday 27th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
250m Row/400m ride

Monster (up & back)

60s Wall Sit

4min AMRAP

8 reps of each:

Barbell Goodmornings

Ring Rows

Front Squats

Kipping Swings

Warm-up (No Measure)

Primer
Build to working weight over 3 rounds of:

2x Deadlifts

1x Power Clean

2x Front Squats

Metcon (Time)

‘Hu’

15 – 12 – 9 – 6 – 3 reps for time of:

Deadlifts

Pullups

Front Squats

Pullups

Run 200m b/w each Round
Scale volume by removing Round of 15s.

Friday 26th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m run/row

Monster (up & back)

TABATA: 20s on, 10s off for 8 rounds of:

1&5: Passthroughs

2&6: B.N Snatch-Grip Press

3&7: Front Rack Lunges

4&8: OH or Front Squat

Snatch Position Drills

A: 3-Position Snatch (5 rds – Hip, Just above Knee & Hover)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Time)

5 RFT of:

300m Row

30 x Walking Lunges

200m Run

Positional Strength Week 4

FITLAB – CrossFit 3000 – Olympic Lifting

A: BTN Split Jerk + Split Jerk (5 x 2 @ 65%)

Behind the neck Split Jerk + Split Jerk Complex

B: Clean Pull (4 x 3 @ 95%)

C: Front Squat (2 x 3 @ 73%, 2 x 3 @ 78%, 3 x 2 @ 82%)

Thursday 25th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Cardio:

200m run

Activation:

6x Tempo Inverted Press (L)

15m Inverted KB walk (L)

6x Tempo Inverted Press (L)

Repeat on (R) side

3min AMRAP:

4/4x Single Arm Ring Row

6x Pulse Push Ups

6x Squats

A: Pull Ups (Strict – 3 Rds for Total Reps)

B: Metcon (Time)

10 RFT of:

1 x Rope Climbs

5 x Strict HSPU

20 x Air Squats (to Medicine Ball)

C: Metcon (No Measure)

Tabata Alternating Side Planks

Wednesday 24th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm up
A) Monster walk

B) TABATA

1/5 – Up/down dogs

2/6 – Strict press

3/7 – Push press

4/8 – Front squat

A: Push Jerk (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

10 – 1 Reps for time of:

Power Clean (Medium)

**Run 100m after each set**

Positional Strength Week 4

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch Pull + Snatch (2 Sets @ 75%, 2 Sets @ 80%)

Snatch from Mid thigh.

B: Clean Pull + Clean + Hang Clean (2 Sets @ 73%, 2 Sets @ 78%)

C: Pause Back Squat (2 x 3 @ 68%, 3 x 3 @ 72%)

4 second pause.

Tuesday 23rd March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s Skipping Practice

*last 30s DU or attempts*

10x Spidey Rotations

10x Stiff Armed Up-down Dogs

B) 4mins AMRAP

5 Push Ups

3 Lying to Standing

5 Jump Squats

5 V-Sits

C) 4min EMOM

4 Hips to Rings

6/6 Tempo Single Arm DL

A: 10mins Rope Climb or Muscle Up Practice

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Min of:

50 x Double Unders

10 x Dips

10 x Box Jump Overs

10 x V-Sit Ups

or: Metcon (Time)

AWOD – 5 RFT of:

7 x Ring Muscle Ups

20m Farmers Carry @ 32/24kg each hand

Monday 22nd March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up & back)

HHBC (up)

Inchworm (back)

3mins of:

4x Shoulder Press or Push Press

4x Front Squats

4x Jack Knives (focus on snappy hips)

Part A Primer:

3mins to build to working weight for Shoulder-to-Overhead

Part B Primer (during rest b/w WODs)

3×3 Hang Power Clean

Round 1: 40-50%

Round 2: 50-60%

Round 3: 60-70%

Finisher (Optional):

50x Russian KB Swing for time

A: Freddies Revenge (Time)

5 RFT of:

5 x Shoulder to Overhead

10 x Burpees
When clock hits 15:00, then…

B: Metcon (Time)

5 RFT of:

7 x Hang Squat Cleans

7 x Over Bar Burpees

Positional Strength Week 3

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/50, 2/60, 2/70, 2/75, 2/80, 2/85, 1/90, 2 x 1/93)

B: Clean and Jerk (2/50, 2/60, 2/70, 2/75, 2/80, 2/85, 1/90, 2 x 1/93)

Saturday 20th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster (up & back)

90s Wall Sit

In teams of 3:

1. Row

2. Plank Hold

3. 2 rounds of:

6x BB Thrusters

6x Pause RR

B: Metcon (Time)

90 Proof

In team of 3, for time, complete:

90 Cal row

90 Box Jumps

90 Thrusters

90 Pullups

90 Thrusters

90 Pullups

90 Box Jumps

90 Cal row

Friday 19th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Cardio:

90s Skipping Practice

*last 30s doubles or attempts*

Mobility:

Spidey Lunges + rotation (up)

LHBC (back)

Activatino:

3min AMRAP:

6/6x Switch Lunges

6/6x S.A Press

6x Burpees

A: Metcon (Time)

3 RFT of:

12 x Alternating FR DB Lunges

200 m Run

B: Metcon (Time)

40 – 30 – 20 – 10 reps for time of:

Double Unders

Single Arm Devil Presses

C: Tabata Hollow Rock (No Measure)

Positional Strength Week 3

FITLAB – CrossFit 3000 – Olympic Lifting

A: Push Press/Split Jerk Complex (2 Sets 2+1 @ 65%(of Jerk), 2 Sets 2+1 @ 70%)

B: Halting Snatch Grip Deadlift (4 x 3 @ 90%)

C: Front Squat (2 x 3 @ 70%, 2 x 3 @ 75%, 3 x 2 @ 80%)

Thursday 18th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
CARDIO:

200m Run

MOBILITY:

10x Hip circles

Contraband Prisoner Walk (up)

Front or OH Pulse Lunges (back)

PRIMER:

3×5 Tempo Front Squats (3-1-X-1)

Round 1: Empty Bar

Round 2: 30-40% 1rm

Round 3: 50-60% 1rm (around working weight)

A: Front Squat (5 x Reps E2MOM for 6 sets )

**Can be from Floor or Rack**

B: Metcon (Time)

One At A Time – For time:

30 x Burpee Box Jump Overs

30 x Power Clean and Jerks

30 x Burpee Box Jump Overs

Primer:

3×3 Power Clean & Jerk

Build to working weight (around Grace)

Wednesday 17th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
60 sec clam – on one side

60 sec clam – the other side

60 sec wall sit

TABATA

1/5 pass through (stick)

2/6 snatchgrip deadlift

3/7 hang power snatch

4/8 backsquat

A: Metcon (Weight)

5rds of:

Hang Power Snatch

Power Snatch

B: Pause Back Squat (5 x 2 with 2s pause at the bottom)

C: Metcon (Time)

21 – 15 – 9 reps for time of:

Wall Ball

Russian KB Swings

Positional Strength Week 3

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch Pull + Snatch (2 x 2 @ 75%, 2 x 2 @ 78%, 3 x 1 @ 80%)

B: Clean Pull + Clean + Hang Clean (2 x 2 @ 70%, 2 x 2 @ 75%, 2 x 1 @ 78%)

C: Pause Back Squat (5 x 4 @ 68%)

4 second pause.

Tuesday 16th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Cardio:

90s Unboken Skipping

*max reps burpees for remainng time if broken*

Mobility:

10x Spidey Rotations

Front-Rack Mobility

Activation:

3min AMRAP

15s Hollow Hold

6x Tempo Good-Mornings

6x Pause Front Squats

A: Deadlift (3 – 3 – 3 – 3- 3)

B: Metcon (Time)

4 RFT of:

400m Run

10 x Deadlifts

10 x Hang Power Cleans

40 x Double Unders

Monday 15th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Cardio:

200m Run

Mobility:

HHBC (up)

Plank Walk (back)

Activation:

3min AMRAP:

5x Up-Down Dogs + Pike Push-ups

5x V-Sits

5/5x Switch Lunges

A: Strict HSPU (4 x Max Reps – Rest 90s b/w sets)

B: Metcon (Time)

5 rounds for total time of:

5 x T2B

10 x Pull-Ups

15 x Push-Ups

20 x Box Jumps

25 x Sit Ups

30 x Air Squats

Rest 2 mins b/w rounds

Primer:

2 rounds, 3 reps of each movement

Work up through scaling options to find working movement standard and pace

POSITIONAL STRENGTH WEEK 2

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/50, 2/60, 2/70, 2/75, 2/80 then 3 Heavy Singles)

3 Attempts at Singles hit or miss.

Make them count.

Enter your 3 singles in comments(hit and miss).

B: Clean and Jerk (2/50, 2/60, 2/70, 2/75, 2/80 then 3 Heavy Singles)

3 Attempts at Singles hit or miss.

Make them count.

Enter your 3 singles in comments(hit and miss).

Saturday 13 Mar

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
4min AMRAP:

3x High Pulls

3x Power Cleans

6x BOR

6x Jump Squats

A: Power Clean (10 mins to build to a Heavy Double)

B: Metcon (Time)

30 rds of:

2 x Power Cleans (Heavy)

3 x Box Jumps (High)

4 x Pull-Ups

100m Run

Friday 12 Mar

FITLAB – CrossFit 3000 – CrossFit

Warm Up

Pogo Jumps (Down)

Zombie Walks (Back)

A Skips (Down)

High Knees (Back)

4 minutes:

100m Run

6 Ring Rows

6 Push Ups

6 Air Squats (Tempo)

A: Lorenzo (Time)

Buy-In: 1,000 meter Run

Then, 5 Rounds of:

15 Push-Ups

20 Medicine Ball Cleans (20/14 lb)

21 Burpees

Buy-Out: 1,000 meter Run
To learn more about Lorenzo click here

B: Bent Over Row (5 x 5 )

POSITIONAL STRENGTH WEEK 2

FITLAB – CrossFit 3000 – Olympic Lifting

A: Clean Pull + 2 x Clean (5 x 2 @ 70%)

Clean from Low Hang(just below knee)

B: Clean Deadlift (5 x 4 @ 80%)

To the knee.

C: Front Squat (2 x 3 @ 65%, 2 x 3 @ 70%, 2 x 3 @ 75%)

Thursday 11 Mar

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
4mins Glute Activation:

Monster Walk (up & back

60s Wall Sit

60s Max Reps Glute Bridges

3min AMRAP of:

5x Front Squats

5x Shoulder Press

5x V-Sits

Primer B:

3 rounds, 5 reps of each movement. Scale up, and increase weight over the 3 rounds to find working standard for WOD

A: Back Squat (3 – 3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

50 x Over Bar Burpees

50 x Back Squats (from floor)

40 x Toes to Bar

40 x Hang Squat Cleans

30 x Handstand Push-Ups

30 x Thrusters

Wednesday 10 Mar

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up & back)

Mobility:

10x Passthroughs

10x B.N or Sotts Press

Activation:

TABATA

1&5: Dead-Bug

2&6: Snatch Grip DL

3&7: Power Snatch

4&8: OHS

A: Metcon (Weight)

5 rds of:

1 x Power Snatch

1 x Hang Snatch

1 x Snatch

**Build to approx 75%**

B: Metcon (AMRAP – Rounds and Reps)

3 rds, each a 3 min AMRAP of:

3 x Power Cleans (Rx+ = Double KBs)

3 x Front Squats

3 x Push Jerks

Rest 2 mins b/w rounds

1 2 54
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