Week 3 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/75%, 1/80%, 1/85%, 1/83%, 1/80%)

B: Clean and Jerk (2/75%, 1/80%, 1/85%, 1/83%, 1/80%)

C: Romanian Deadlifts (4 x 8 @ 58% (of Back Squat))

Conditioning

D: Metcon (Time)

5 RFT:

15 x DB Push Press

12 x Sit Ups

6 x Strict Pull Ups

Week 3 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

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

1 x From Floor

1 x From Above Knee

B: Snatch Pull (5 x 5 @ 96%)

C: Snatch Grip Push Press (5 x 5 @ 78%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (2 x 5 @ 75%, 4 x 5 @ 80%)

Saturday 25th Jan

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Power Clean (10 mins to work to a heavy triple)

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Friday 24th Jan

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (9 – 7 – 5 – 3)

B: Metcon (Time)

For time:

30 – 20 – 10 reps of:

Row Calories, and

Alternating Dumbbell Box Step-ups

Directly Into…

10 – 20 – 30 reps of:

Alternating Dumbbell Snatches, and

Walking Lunges

Week 3 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: 2 Position Clean (2 Sets @ 75%, 2 Sets @ 80%)

1 x From Floor

1 x From Above Knee

B: Clean Deadlift (5 x 5 @ 105%(of Clean))

C: Front Squat (5/75%, 2 x 4 @ 80%, 2 x 3 @ 85%)

Thursday 23rd Jan

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Shoulder Press (2 – 2 – 2 – 2 – 2)

B: Metcon (Time)

10 – 1 reps for time of:

Strict HSPU

Knees to Elbows

C: Metcon (Time)

8 RFT of:

20 x Abmat Sit Ups

3/2 Rope Climbs

Week 3 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Clean + Clean (4 Sets @ 75%)

B: Snatch Balance (2 x 3 @ 70%, 2 x 3 @ 75%, 3/80%)

C: Push Press (5 x 5 @ 80%)

D: Snatch Lift Off (5 x 5 @ 95%)

Snatch Deadlift to BELOW knee
3 second pause below knee and control eccentric back to the floor. Minimal noise from bar touching floor.

Wednesday 22nd Jan

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Snatch (5 – 4 – 3 – 3 – 2 – 2)

B: Back Squat (12 min to work to 3 x heavy triples)

C: Metcon (AMRAP – Rounds and Reps)

In pairs, complete AMRAP in 10 mins of:

5 x Burpee Box Jump Overs

10 x Wall Balls

15 x Air Squats (Both)
Partner A does the BBJO and WB, both squat.

Then Partner B does BBJO and WB, both squat.

Tuesday 21st Jan

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Clean and Jerk (3 – 3 – 2 – 2)

B: Metcon (Time)

For Time:

40/25 Cal Air Dyne

21 – 15 – 9 reps of:

Push Jerk (Light/Med), and

Pull-ups

40/25 Cal Row

Upper Body Pull/Muscle Up Cycle – Week 2

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Gymnastics

Warm Up

-Stick balance

(5x V-sits if you drop the stick)

3 Rounds:

15 Lying Passthroughs

8/8 Balance Press

12 Candlestick Lowers

A: Skill Development

i) 2 x 8/10 Jumping PU/C2B/MU

ii) 2 x 6/10 Hand-Release Kipping Swings

iii) Banded Hips-to-Rings

Choose one strength exercise to complete after each set:

– 10/12 Back Extensions

– 10/12 Eccentric Ring Dips

– 15 Hip Thrusts

B: Midline

Tabata

Scissor Crunches

(Hollow Hold between sets)

Monday 20th Jan

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For total time, 7 rounds of:

12 x Burpees to 6′ target

30s Plank Hold

200m Run (20 Cal Air Dyne)

30 x Double Unders

Rest 1 min b/w rds

B: Prowler Push (5 x 20m Efforts – Medium/Heavy)

Week 2 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

Announcements

Saturday 18th Jan – 11am WOD will run as normal in Front Room. The Bring-a-Friend WOD will also run at 11am in the Rear Room.

FITLAB – CrossFit 3000 – Olympic Lifting

A: 3-Position Snatch (2 Sets @ 70%, 3 Sets @ 75%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
Eac Set comprises:

Rep 1-floor

Rep 2-below knee

Rep 3-mid thigh

B: Snatch Pull (5 x 5 @ 93% )

C: Snatch Grip Push Press (5 x 5 @ 75%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (5/65%, 5/70%, 4/75%, 2 x 3 @ 80%)

Saturday 18th Jan

Announcements

Saturday 18th Jan – 11am WOD will run as normal in Front Room. The Bring-a-Friend WOD will also run at 11am in the Rear Room.

FITLAB – CrossFit 3000 – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scale Muscle Ups to:

2 x Bar Muscle Ups

6 x Pull-Ups and 6 x Dips each rd

4 x Pull-Ups and 4 x Dips each rd

6 x Ring Rows and 6 x Push-Ups

Friday 17th Jan

Announcements

Saturday 18th Jan – 11am WOD will run as normal in Front Room. The Bring-a-Friend WOD will also run at 11am in the Rear Room.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

E2MOM for 14 Mins complete:

1 x Hang Power Snatch @ 60%

1 x Hang Snatch

1 x Snatch

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Walking Lunges

10 x Box Jump Overs

10 x Burpees

20m KB Farmers Carry

Week 2 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

3 Position Clean (2 Sets @ 70%, 2 Sets @ 75%)

1 x Hang Clean(Above Knee)

1 x Low Hang Clean(Below Knee)

1 x Clean
1 Set consists of:

Rep 1-Floor

Rep 2-Low Hang

Rep 3- Hang

B: Snatch Grip Deadlift (2 x 7 @ 100%, 3 x 5 @ 105%(of Snatch))

Position should be the same through the lift as your normal snatch. Balance across the complete foot.

NOT LIKE A CONVENTIONAL DEADLIFT.

C: Front Squat (6/65%, 5/70%, 5/75%, 2 X 3 @ 80%)

Thursday 16th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Front Squat (10 – 8 – 6 – 4 – 2)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

12 x Thrusters

Rest 3 mins, then

C: Metcon (Time)

4 RFT of:

8 x Hang Squat Cleans (Medium)

30 x Double Unders

Week 2 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Clean + Clean ((1 + 2) 2 Sets @ 70%, 3 Sets @ 75%)

Each set comprises of 1 x Power Clean + 2 x Cleans

B: Snatch Balance (2 x 3 @ 65%, 3/70%, 2 x 3 @ 75%)

C: Push Press (5 x 5 @ 78%)

D: Clean Lift Off (5 x 4 @ 105%)

Lift and pause at knee for 3 seconds then control back down.

Wednesday 15th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Handstand Push-Ups, Hold or Walk Practice:

12 Mins

B: Metcon (AMRAP – Reps)

Complete AMRepAP in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

C: Metcon (No Measure)

Tabata Hold Rock/Hold, or

Turkish Get Ups (Light/Medium)

Accumulate as many quality reps as possible in 4 mins, alternating arms

Tuesday 14th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

3 x Deadlifts (Medium)

3 x Toes to Bar

3 x Calorie Row/Air Dyne

6 x Deadlifts (Medium)

6 x Toes to Bar

6 x Calorie Row/Air Dyne

9, 9, 9 etc

B: Metcon (Time)

5 RFT of:

250m Row or Ski (500m Bike)

21 x Russian KB Swings (Heavy)

15 x Push-Ups (Rx+ = Ring Dips)

Upper Body Pull/Muscle Up Cycle – Week 1

FITLAB – CrossFit 3000 – Gymnastics

Warm Up

-Tortoise Tag

(5x V-sits when ‘tagged’)

3 Rounds:

8/8 Inverted KB Press

20/30sec Ring Support Hold

12 Lying Passthroughs

A1: Ring Rows

Max Reps

A2: Pull Ups

Max Reps

A3: C2B

Max Reps

A4: Muscle Ups

Max Reps

B: Skill Development

i) 2 x 10 Banded Kip

ii) 2 x 8 Banded Hips-to-Rings

iii) 2 x 8/10 Toes-to-Eyes (straight legs)

Choose one strength exercise to complete after each set:

– 10/12 x Back Extensions

– 12-15 x Eccentric Ring Dips

– 10 x Walk-outs

C: Midline Development

Tabata

Scissor Crunches

Monday 13th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

B: Metcon (Time)

10 RFT of:

10 x Alternating Pistols

3/2 Rope Climbs

100m Run

Week 1 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3/70%, 2/75%, 2 x 1 @ 80%, 1/75%, 1/80%)

B: Clean and Jerk (3/70%, 2/75%, 2 x 1 @ 80%, 1/75%, 1/80%)

C: Snatch Shrug (5 x 8 @ 105%(of Snatch))

Deadlift up then shrug through upper back and shoulders only. Straps will be useful with this movement.

D: Back Squat (6/60%, 6/65%, 6/70%, 2 x 4 @ 75%)

E: Hanging Knee Raises (4 x 15)

Week 1 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: 3-Position Snatch (2 Sets @ 65%, 3 Sets @ 70%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
Rep 1-Snatch

Rep 2-Below Knee

Rep 3-Above Knee

B: Snatch Pull (4 x 7 @ 90%)

C: Snatch Grip Push Press (3 x 5 @ 70%, 2 x 5 @ 70%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

Conditioning

D: Metcon (Time)

3 RFT:

10 x Burpees

20 x Russian KB swings

Saturday 11th Jan

FITLAB – CrossFit 3000 – CrossFit

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 10th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (4 Rounds for time)

4 x 200m Row

Rest 90s b/w efforts

B: Metcon (4 Rounds for time)

4 x 200m Ski/Bike

Rest 90s b/w efforts

C: Prowler Push (5 x 20m Flat Out Efforts – Light/Medium)

Week 1 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (5/60%, 4/65%, 2 x 3 @ 70%)

B: 3 Position Clean (2 Sets @ 65%, 3 Sets @ 70%)

1 x Hang Clean(Above Knee)

1 x Low Hang Clean(Below Knee)

1 x Clean
First rep-Floor

Second rep-below knee

Third rep-above knee

C: Clean Deadlift (4 x 7 @ 100%(of Clean))

D: Front Squat (8/60%, 6/65%, 5/70%, 3/75%, 5/70%)

Thursday 9th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

12 x Alternating DB Snatch

12 x Box Jump Overs

B: Metcon (Time)

7 RFT of:

5 x Hang Squat Cleans

10 x Pull Ups

10 x Wall Ball

Week 1 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Clean + Clean ((1 + 2) 2 Sets @ 65%, 3 Sets @ 70%)

Each set comprises of 1 x Power Clean + 2 x Cleans.

B: Snatch Balance (2 x 3 @ 60%, 3 @ 65%, 2 x 3 @ 70%)

If you don’t have a 1RM for Snatch Balance work off your Snatch PR.

C: Push Press (5 x 5 @ 75%)

Conditioning

D: Metcon (Time)

3 RFT:

100m Sprint

10 x Broad Jumps

10 x Pull-Ups

Wednesday 8th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

Hang Power Snatch @ 60-65%

Power Snatch

Snatch

Overhead Squat

B: Metcon (Time)

6 – 5 – 4 – 3 – 2 – 1 reps for time of:

Deadlift

Power Clean

Front Squat

C: Front Rack Lunge (3 x Sets of 10 (5 each leg))

Week 1 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Snatch + Snatch ((1 + 2) 2 Sets @ 65%, 3 Sets @ 70%)

Each set comprises of 1 x Power Snatch + 2 x Snatches.

B: Split Jerk (2 x 3 @ 70%, 3 x 3 @ 75%)

C: Clean Pull (4 x 7 @ 90%)

D: Back Squat (8/60%, 8/65%, 6/70%, 2 x 6 @ 75%)

E: Hanging Knee Raises (3 x 15)

Strict-No Kipping

Tuesday 7th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (8 – 8 – 8 – 8)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

12 x Thrusters

30 x Double Unders

Monday 6th Jan

Announcements

We are back to regular class timings as of 2 Jan!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 15 Mins:

Min 1: 10 x Alternating Pistols

Min 2: 8 x Strict HSPU

Min 3: 10/8 C2B Pull-Ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

3/2 x Rope Climbs

30s Plank Hold

20 x Russian KB Swings

30s Handstand Hold

Saturday 4th Jan

Announcements

We are back to regular class timings as of 2 Jan!

FITLAB – CrossFit 3000 – CrossFit

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Friday 3rd Jan

Announcements

We are back to regular class timings as of 2 Jan!

FITLAB – CrossFit 3000 – CrossFit

A: Triple 3 (Time)

For time:

Row 3,000 meters

300 x Double-unders

Run 3 miles

** 50 min Time Cap**

or B: Metcon (Time)

Triple 2

For time:

Row 2,000 meters

200 x Double-Unders or Attempts

Run 2 miles

Thursday 2nd Jan

Announcements

We are back to regular class timings as of 2 Jan!

FITLAB – CrossFit 3000 – CrossFit

A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

or B: Modified Murph (AMRAP – Rounds and Reps)

Complete AMRAP in 40 mins of:

800m Run

50 x Pull-Ups

100 x Push-Ups

150 x Air Squats

800m Run

30 x Pull-Ups

60 x Push-Ups

90 x Air Squats

800m Run

20 x Pull-Ups

40 x Push-Ups

60 x Air Squats

800m Run

Tuesday 31st Dec

Announcements

We are back to regular class timings as of 2 Jan!

FITLAB – CrossFit 3000 – CrossFit

A: Mighty-Mover (Time)

20 RFT of:

6 x Wall Ball

6 x Push-Ups (Rx+= 4 x Ring Dips)

3 x Power Cleans

or B: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Monday 30th Dec

Announcements

Year End Class Timings:
Sun 29th – Closed
Mon 30th & Tues 31st – 8 & 9am WODS only
Wed 1st – Closed
Thu 2nd Onwards – Resume normal timetable

FITLAB – CrossFit 3000 – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Saturday 28th Dec

Announcements

Year End Class Timings:
Sun 29th – Closed
Mon 30th & Tues 31st – 8 & 9am WODS only
Wed 1st – Closed
Thu 2nd Onwards – Resume normal timetable

FITLAB – CrossFit 3000 – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Friday 27th Dec

Announcements

Year End Class Timings:
Sun 29th – Closed
Mon 30th & Tues 31st – 8 & 9am WODS only
Wed 1st – Closed
Thu 2nd Onwards – Resume normal timetable

FITLAB – CrossFit 3000 – CrossFit

A: Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
**Muscle Up is optional**

or B: Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

Thursday 26th Dec

Announcements

Year End Class Timings:
16 – 22 Dec – Normal Timetable
Mon 23 & Tues 24 – 8 & 9am WODS only, Wed 25 Closed
Thu 26 – Sat 28th – 8 & 9am WODS only, Sun 29th – Closed
Mon 30th & Tues 31st – 8 & 9am WODS only, Wed 1st – Closed
Thu 2nd Onwards – Resume normal timetable

FITLAB – CrossFit 3000 – CrossFit

A: FITLAB 50 (Time)

For Time:

50 x Box Jump Overs

50 x Pull-ups

50 x Russian KB Swings

50 x Toes to Rings

50 x Cal Air Dyne

50 x DB/KB Push Press

50 x DB/KB Front Rack Reverse Lunges

50 x Burpees

50 x Wall Ball

50 x Double Unders

Tuesday 24th Dec

Announcements

Year End Class Timings:
16 – 22 Dec – Normal Timetable
Mon 23 & Tues 24 – 8 & 9am WODS only, Wed 25 Closed
Thu 26 – Sat 28th – 8 & 9am WODS only, Sun 29th – Closed
Mon 30th & Tues 31st – 8 & 9am WODS only, Wed 1st – Closed
Thu 2nd Onwards – Resume normal timetable

FITLAB – CrossFit 3000 – CrossFit

A: Power Lifting Total (Total Weight)

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

A1: Back Squat (18 Min to find 1RM Back Squat)

A2: Bench Press (15 Min to find 1RM Bench Press)

A3: Deadlift (15 Min to find 1RM Deadlift)

B: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

B1: Back Squat (20 Min to find 1RM Back Squat)

B2: Shoulder Press (10 Min to find 1RM Strict Press)

B3: Deadlift (15 Min to find 1RM Deadlift)

Monday 23rd Dec

Announcements

Year End Class Timings:
16 – 22 Dec – Normal Timetable
Mon 23 & Tues 24 – 8 & 9am WODS only, Wed 25 Closed
Thu 26 – Sat 28th – 8 & 9am WODS only, Sun 29th – Closed
Mon 30th & Tues 31st – 8 & 9am WODS only, Wed 1st – Closed
Thu 2nd Onwards – Resume normal timetable

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For time:

Run 800 meters

Then, 10 rounds of:

5 x Strict HSPU

10 x Pull-Ups (Rx+ = Strict)

14 x Alternating Pistols

Then, run 800 meters

or B: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Week 9 of 9

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch Balance (3 x 3 @ 65% (of Snatch))

B: Mid-Hang Snatch (3 x 2 @ 65%)

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

Saturday 21st Dec

Announcements

Year End Class Timings:
16 – 22 Dec – Normal Timetable
Mon 23 & Tues 24 – 8 & 9am WODS only, Wed 25 Closed
Thu 26 – Sat 28th – 8 & 9am WODS only, Sun 29th – Closed
Mon 30th & Tues 31st – 8 & 9am WODS only, Wed 1st – Closed
Thu 2nd Onwards – Resume normal timetable

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

CF3000 12 x Days of Xmas:

100m Run

2 x Strict Pull-Ups

3 x Hang Power Cleans

4 x Box Jumps

5 x T2B

6 x KB Swings

7 x Wall Balls

8 x Hollow Rocks

9 x HR Push ups

10 x Front Squats

11 x Burpees

12 x Thrusters
1, 2+1, 3+2+1, 4+ etc

Week 9 of 9

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 1 @ 75%)

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

C: Back Squat (3 x 1 @ 80%)

D: Hanging Knee Raises (3 x 15)

1 2 45
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