FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 – 5 – 5 – 5)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

5 x HSPU

10 x Pull-Ups

10 x Alternating Pistols

40s Plank Hold

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

5 RFT of:

200-m run

5 x Left-arm KB Strict Press

5 x Right-arm KB Strict Press

10 x Left-arm KB Snatches

10 x Right-arm KB Snatches

B: 2k Row (Time)

Max Effort 2k Row
NOT Max Effort! Approx 85%

FITLAB – CrossFit 3000 – CrossFit

A: Bench Press (6 x 6 @ 60-70% Rest 90s b/w sets)

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Hang Power Cleans

T2B

Run 400m after each round

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

5 RFT of:

200m Run

10 x Box Jumps

15 x Sit Ups

B: Metcon (Time)

For time:

25 – 20 – 15 – 10 – 5 Wall Ball Shots

30 x Double Unders after each round

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 rds of:

2 x Hang Snatch @ 55-60%

2 x Snatch

B: Metcon (Weight)

EMOM for 10 Mins complete

5 x Strict Press

8 x Under-grasp Bent Over Row

C: Deadlift (5 sets of 3 with 2121 Tempo @ 60%)

2121 Deadlift contains a 2s up, 1s paused at the top, 2s lower, and 1 s pause before the next rep.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

1 Round of “Strict Cindy” + 2 Push Jerk

1 Round of “Strict Cindy” + 4 Push Jerk

1 Round of “Strict Cindy” + 6 Push jerk

Continue to add 2 x Push Jerk per round

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

3 x Power Cleans (Light)

6 x Front Squats

9 x Push Ups

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Every 6 mins for 5 rounds complete:

400m Run

10 x Strict HSPU

20 x Wall Balls

30 x Sit Ups

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 x 5 @ 60-65% with Tempo 31×1)

31X1 squat contains a 3s descent, 1s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.

B: Metcon (No Measure)

21 – 15 – 9 reps for time of:

Hang Squat Cleans (Light)

Push Ups (Rx + = Ring Dips)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

6 RFT of:

200m Run

12 x KB Swings

6 x Strict Pull-Ups

B: Deadlift (5 sets of 3 @ 60%)

FITLAB – CrossFit 3000 – CrossFit

A: Front Squat (9 – 7 – 5 – 4 – 3 – From the floor)

B: Metcon (No Measure)

9 RFT of:

3 x Power Cleans (Light)

5 x Front Squats

7 x Bar Facing Burpees

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Strict Pull Ups/Ring Rows

8 Sets x 5 Reps

Start each set on the 1:30

B: Metcon (No Measure)

Complete AMRAP in 15 mins of:

5 x T2B/T2R

10 x Push Ups

10 x Box Jumps

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

7 rds of:

2 x Hang Power Snatch @ 50%

1 x Power Snatch

B: Metcon (No Measure)

6 rds of:

2 x Hang Power Cleans @ 50%

2 x Push Press

C: Single Leg Romanian Deadlift (RDL) (5 x 5 each leg)

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m Run

30 x Box Jumps

30 x KB Swings

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

4 Rounds of:

20s Bird Dog (10s each arm/leg extended)

20s Side Plank Left

20s Curl Up (10s each leg extended)

20s Side Plank Right

Change positions every 30s – 8 mins

B: Metcon (Time)

10 – 1 Reps for time of:

Strict Pull-Ups/ 2 x Rows

2 x Sit Ups

3 x Air Squats

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

40 x Double Unders

15 x 1 Arm KB Thrusters (Left)

200m Run

15 x 1 Arm KB Thrusters (Right)

B: Metcon (No Measure)

3 Rounds of:

:30 Static Weighted Bulgarian Split Sqt (L)

:30 Max Unweighted Bulgarian Split Sqt (L)

:30 Static Weighted Bulgarian Split Sqt (R)

:30 Max Unweighted Bulgarian Split Sqt (R)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

21 – 15 – 9 reps for time of:

Russian KB Swings

Burpees

400m Run

Rest 5 mins, then:

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Russian KB Swings

Burpees

200m Run

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

5 x Strict HSPU

10 x Alternating Pistols

30 x Double unders

Rest 5 mins, then:

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Push-Ups

15 x Box Jumps/Tuck Jumps

30 x Double unders

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

10 rounds for total time of:

10 x Alternating DB Snatch

10 x DB Push Jerk (5L/5R)

10 x DB Front Squats

10 x DB Walking Lunges

Rest 1 min b/w sets

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

Swing and Squat!

21-18-15-12-9-6-3 rep of:

Russian KB Swings

Goblet Squats

200m Run after each round

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

5 rounds, each a 3 min AMRAP of:

6 x Medball/DB Power Cleans

6 x Push-Ups

9 x Squats

Rest 1 min b/w rounds

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m run/60 x Double Unders

15 x Left-arm KB snatches

15 x Right-arm KB snatches

15 x Push Ups

FITLAB – CrossFit 3000 – CrossFit

Metcon (No Measure)

“SeaWorld”

On the 5:00 for 6 Rounds:

10 x Alternating Single DB Power Clean & Jerk

400m Run

100m Single DB Farmer Carry

FITLAB – CrossFit 3000 – CrossFit

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

Metcon (Time)

“eHarmony” For Time:

30 x Single DB/OO Deadlifts

30 x Single DB/OO Russian Swings

30 x Single DB/OO Goblet Squats

30 x Single DB/OO Hang Squat Cleans

30 x Single DB/OO Power Snatches

30 x Single DB/OO Overhead/Front Squats

*On each minute complete 5 x Burpees

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m Run

21 x Box Jumps

15 x Banded Rows

12 x Thrusters (or 9L + 9R Single Arm)

9 x Burpees

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

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

Pistols

Push-Ups

Russian Kettlebell Swings

(AWOD – Add in Round of 50)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 rds of:

5 x Snatch Grip BN Press

3 x Overhead Squats

5 x Drop Snatch

3 x Snatch Grip Press BN in Squat

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 mins of:

30 x Double Unders

200m Run

10 x Box Jumps

50m out / 50m back Farmers Walk

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Cinnamon Swirl – Complete AMRAP in 20mins of:

200m Run

5 x Strict Pull-ups/10 x Rows

10 x Double DB/KB Push Presses

15 x Double DB Deadlifts/KB Swings

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 minutes of:

5m Handstand Walk/10 x Pike HSPU

20m Walking lunge

25 x Sit-ups

B: Metcon (No Measure)

4 Rounds for Quality of:

10 x Cossacks

30s Side Plank Left

10 x Single Leg RDL (5L/5R)

30s Side Plank Right

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

90 Shiny

21 – 15 – 9 reps of:

Dumbbell Power Cleans

50 x Double Unders After Each Round

Directly Into…

21 – 15 – 9 reps of:

Dumbbell Front Squats

50 x Double Unders After Each Round

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“Get It Done”

3 RFT of:

25 x Single DB/KB Step-Back Lunges

25 x Single Arm DB/KB Swings

25 x Burpees

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

Announcements

Starting Monday 1st June – the 6.30am Zoom Class will transition to Park WODs Monday through Friday! There will also be extra spots in the 5.15pm Park WODs too!

FITLAB – CrossFit 3000 – CrossFit

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

Announcements

Starting Monday 1st June – the 6.30am Zoom Class will transition to Park WODs Monday through Friday! There will also be extra spots in the 5.15pm Park WODs too!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 rds of:

3 x Tall Snatch

3 x High Hang Snatch

3 x Drop Snatch

B: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

Each is a 3 min AMRAP of:

6 x Power Cleans (OO/DB/KB)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Announcements

Starting Monday 1st June – the 6.30am Zoom Class will transition to Park WODs Monday through Friday! There will also be extra spots in the 5.15pm Park WODs too!

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

Slow and Deliberate

1 Round:

100 x Double Unders

800m Run

30 x Burpees

2 Rounds:

50 x Double Unders

400m Run

15 x Burpees

3 Rounds:

30 x Double Unders

200m Run

10 x Burpees
No rest between rounds!

Announcements

Starting Monday 1st June – the 6.30am Zoom Class will transition to Park WODs Monday through Friday! There will also be extra spots in the 5.15pm Park WODs too!

FITLAB – CrossFit 3000 – CrossFit

A: Strict HSPU (5 x 8 – Rest 60 – 90s b/w efforts)

Scale to Pike HSPU if needed (or in park)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 minutes of:

10 x Box Jumps

10 x Med Ball Clean

C: Metcon (No Measure)

Sausages 2 – 3 Rounds of:

20s Bird Dog (10s each arm/leg extended)

20s Side Plank Left

20s Curl Up (10s each leg extended)

20s Side Plank Right

Change positions every 30s – 6 mins

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“Round-a-bout” – For time:

50 x Single Arm Alternating DB Squat Cleans

100 x Double-Unders/800m Run

50 x Hand-Release Pushups

100 x Double-Unders/800m Run

50 x Single Arm Alternating DB Squat Cleans

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:

Clusters

2 x Pistols

200m Run

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 12 mins:

Min 1: 20-30s HS Hold or 5-8 Strict HSPU

Min 2: 30s Bridge practice

Min 3: Frog or Crow Stand 20s

B: Metcon (No Measure)

10 – 1 reps for Quality of:

Strict Pull-Ups/Rows

V- Sit Ups

Hand Release Push-Ups

Cossack Squats

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds of:

3 x Tall Snatch

3 x Drop Snatch

3 x Overhead Squats

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Push Press

10 x Front Squat

10 x Alternating Reverse Lunges

C: Deadlift (5 x 5 with 3131 Tempo)

3131 Deadlift contains a 3s up, 1s paused at the top, 3s lower, and 1 s pause before the next rep.

FITLAB – CrossFit 3000 – CrossFit

A: McGill Big 3 (No Measure)

1. Curl Up – 6 x 10s swap leg each set

2. Side Plank – 6 x 10s each side

3. Bird-Dog – 3 x 3 reps (10s hold) each side
https://www.youtube.com/watch?v=2_e4I-brfqs&t=4s

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 18 mins of:

200m Run

21 x OO/DB/KB Swings

15 x Burpees

9 x Pull-Ups/Rows

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Ceiling Fan – Complete AMRAP in 15 mins of:

20 x Alternating Single Arm C&J (DB/KB/OO)

40 x Double Unders

20 x Box Jumps

40 x Double Unders

B: Single Leg Romanian Deadlift (RDL) (5 x 5 each leg)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Sfran

21 – 15 – 9 reps for time of:

Thrusters, and

Strict Pull-up/ 2 x Rows

B: Metcon (No Measure)

3 Rounds of:

:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Announcements

Outdoor WODs Saturday 16th May 8 & 9am! Book in through WODify. Meet at the park at the end of the street – please check FB/IG for more details – or email me. Mobility will run via Zoom as before at 10.15am.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 25 Min of:

10 x Medball/OO/DB Cleans

10 x Med Ball Lunges

10 x Push Ups

10 x Box Jumps/Step Up (on to steps in park)

1 x Lap of park

Announcements

Outdoor WODs Saturday 16th May 8 & 9am! Book in through WODify. Meet at the park at the end of the street – please check FB/IG for more details – or email me. Mobility will run via Zoom as before at 10.15am.

FITLAB – CrossFit 3000 – CrossFit

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 (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

5 x HSPU/Pike Push Ups

10 x Sit Ups

15 x Box Jumps/Tuck Jumps

C: Metcon (No Measure)

Sausages 2 – 3 Rounds of:

20s Bird Dog (10s each arm/leg extended)

20s Side Plank Left

20s Curl Up (10s each leg extended)

20s Side Plank Right

Change positions every 30s – 6 mins

Announcements

Outdoor WODs Saturday 16th May 8 & 9am! Book in through WODify. Meet at the park at the end of the street – please check FB/IG for more details – or email me. Mobility will run via Zoom as before at 10.15am.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 minutes of:

20 x Wallball/OO Thrusters

20 x Alternating Pistols

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

100m Run

10 x Push Ups

20 x KB/DB/OO Swings

Announcements

Outdoor WODs Saturday 16th May 8 & 9am! Book in through WODify. Meet at the park at the end of the street – please check FB/IG for more details – or email me. Mobility will run via Zoom as before at 10.15am.

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“Radar”

400m Run (2 mins Cardio)

9 – 12 – 15 reps of:

Deadlifts

Over Object/Bar Burpees

800m Run (or 4:00 cardio)

15 – 12 – 9 reps of:

Deadlifts

Over Object/Bar Burpees

400m Run (2 mins Cardio)

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Macho Taco”

5 Round, each is a 3 min AMRAP of:

60 x Double Unders/Line Hops

20 x Alternating Jumping Lunges

Max Rounds of “Macho Man” in remainder

of the 3 mins.

Rest 1 Minute Between Rounds
1 Rd of Macho Man =

3 Power Cleans

3 Front squats

3 Shoulder to Overhead

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds of:

3 x Press in the Split

3 x Behind the Neck Split Jerk

3 x Split Jerk

**Hold Receiving Position in the Jerks for 2s**

B: Metcon (No Measure)

5 Rds of:

5 x Tall Muscle Clean

5 x Tall Clean

5 x Press in the Clean

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

7 x Medball/OO Cleans

7 x Push Ups

7 x V Sit Ups

FITLAB – CrossFit 3000 – CrossFit

A: 10mins Pistol practice

B: Metcon (7 Rounds for time)

7 Rounds, starting on each 3:00

10 x Box Jumps

10 x V-Sit Ups

10 x Alternating Pistols

200m Run

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

7 x Thrusters

7 x OO/DB/KB Alternating Power Snatches

7 x Burpees

B: Split Squats/Bulgarian Split Squats (5 x 5 Each Leg)

5 x 5 Each Leg

No Tempo this week, but stay slow, controlled

and balanced. Add weight or raise feet for extra challenge.