Tuesday 24th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

EMOM for 8 mins (8 Sets):

2 x Power Clean

1 x Hang Power Clean

B: Back Squat (5 – 5 – 5 – 5)

C: Metcon (Time)

10 – 1 reps for time of:

Wall Balls

Box Jump Overs

Monday 23rd Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

2 RFT of:

200m Run, 20 x 1 Arm DB Thrusters

200m Run, 20 x Strict Pull-ups

200m Run, 20 x DB Hang Power Snatches

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

7 x T2B

12 x Push-Ups

15/12 x Cal Row/Bike Ski/200m Run

Saturday 21st Nov

FITLAB – CrossFit 3000 – CrossFit

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest approx 10 mins, then

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Friday 20th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Clean (5 x 3 – Medium (60-75%))

B: Metcon (Time)

For total time:

3 – 6 – 9 – 12 reps of:

T2B

Deadlift

Rest 2:00, then

12 – 9 – 6 – 3 reps of:

T2B

Deadlift

Thursday 19th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 rds of:

2 x Hang Power Snatch @ 60-70%

2 x Hang Snatch

B: Metcon (6 Rounds for calories)

6 rds of 40s max Cal Bike/Row/Ski

Rest 2 mins b/w efforts

C: Farmer’s Carry (4 x 40m)

Wednesday 18th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

E2MOM for 14 mins, complete

7 x Strict HSPU or 7 x Strict Ring Dips

10 x Cossacks

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Push-Ups

10 x Alternating Pistols

10 x Ring Rows

10 x Box Jumps

Tuesday 17th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
7 x Push Jerks

30 x Double Unders

B: Metcon (Time)

For time:

25 – 20 – 15 – 10 – 5 Wall Ball Shots

12 x Walking Lunges after each round

30 x Double Unders

Monday 16th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Z Press (5 x 5 (Can be single arm or both))

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

B: Metcon (8 Rounds for time)

8 rds of:

6 x Pull-Ups

6 x Power Cleans

200m Run

Rest 1 min b/w rds

Sat 14th Nov

FITLAB – CrossFit 3000 – CrossFit

Metcon (5 Rounds for time)

Low and Slow

5 Rds each, for time of:

400m Run

5 x Strict HSPU/Strict Ring Dips

10 x Wall Balls

15 x Box Jumps

20 x Abmat Sit Ups

Rest 2 mins b/w rounds

Rx+ = Run with Sandbag or Medicine Ball

Friday 13th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Hang Power Snatch (5 x 3 @ 50-60%)

B: Clean and Jerk (5 x 2 @ 60-70%)

C: Deadlift (8 – 6 – 4 – 4)

Thursday 12th Nov

FITLAB – CrossFit 3000 – CrossFit

A: 2k Row (Time)

Max Effort 2k Row
70-80% pace

B: Metcon (No Measure)

Complete AMRAP in 10 mins of:

30 x Double Unders

15 x Russian KB Swings

Wednesday 11th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Push Jerk (5 x 3 @ 60-70%)

B: Metcon (No Measure)

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

Tuesday 10th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 x 3 @ 60-70%)

B: Metcon (No Measure)

Complete AMRAP in 12 mins of:

200m Run

5 x T2B/T2R

8 x Walking Lunges

5 x Kipping Swings

Monday 9th Nov

FITLAB – CrossFit 3000 – CrossFit

Power Clean (5 x 2 @ 60-75%)

B: Metcon (No Measure)

3 x 3 min AMRAPs of:

3 x Power Cleans (Light)

5 x Front Squats

7 x Bar Facing Burpees

Rest 2 min b/w rds

Saturday 7th Nov

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 Rounds of:

30 x Med Ball Cleans

30 x Box Jumps

400m Run

Friday 6th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 rds of:

10 x 1 Arm Russian KB Swings (5L/5R)

10 x KB Snatch (5L/5R)

10 x KB Push Press (5L/5R)

Rest 60 s b/w rounds

B: Metcon (Time)

30 – 20 – 10 reps of:

V-Sit Ups

Front Rack Lunges

Directly Into…

800 Meter Run

Thursday 5th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 rds of:

5L/5R Single Leg RDLs

30m/30m Single Arm Farmers Carry

10 x Plank Shoulder Touches

Rest 60s b/w rds

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

30 x Double Unders

20 x Dips

200m Run

10 x Tuck Jumps

Wednesday 4th Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 rds of:

10 x Pike HS Push Ups/10m HS Walk

10 x Pistols

Rest 60s b/w rds

B: Metcon (3 Rounds for reps)

B. 3 rds, each of 5 mins:

Min 1 – Max Reps Mountain Climbers

Min 2 – Max Reps Push-Ups

Min 3 – Max Reps Air Squats

Min 4 – 60s Plank Hold/Hollow Rock

Min 5 – Banded Rows

Rest 1 min b/w rds

Tuesday 3rd Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

21 – 15 – 9 reps of:

Thrusters DB/KB/WB

Burpees

B: Metcon (Time)

10 rds of:

8 x Power Cleans

8 x Push Press/Jerk

8 x Burpees

8 x V Sit Ups

Monday 2nd Nov

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds of:

10 x Box Jumps

100m Run

Rest 60s b/w rds

B: Metcon (Time)

10 Rounds of:

200m Run

10 x Goblet/Front Squats

10 x Push-Ups

Saturday 31st Oct

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*

or B: Metcon (Time)

Baby-Barbara

Five rounds, each for time of:

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

Rest precisely 3 mins between each round.

Friday 30th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

“Tidying Up”

Complete AMRAP in 15 mins of:

15 x Power Cleans

30 x Double Unders

15 x Goblet Thrusters

30 x Double Unders

B1: Single Leg Romanian Deadlift (RDL) (3 x 5 each leg)

B2: Turkish Get Up (3 x 3 each arm)

Thursday 29th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Helen- ISH”

3 Rounds For Time:

400 Meter Run

30 x 1-Arm Russian Swings

12 x Strict Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

3 x 3 min AMRAPs of:

3 x Squat Cleans

6 x Push Ups

9 x Walking Lunges

Rest 1 min b/w rounds

Wednesday 28th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Reps)

EMOM for 12 mins:

Odd – Max Strict HSPU

Even – 10 x Alternating Pistols
Score is total HSPU

B: Metcon (5 Rounds for time)

On the 3:00 x 5 Rounds:

15 x Goblet Squats

12 x Alternating DB Snatches

9 x Lateral Burpees Over DB

Tuesday 27th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

20 x Russian Swings

20 x Hang Squat Cleans

20 x Weighted Step Ups

B: Metcon (No Measure)

5 Rounds, not for time of:

12 x T2B or Weighted/Incline Sit-ups

12 x Push Press (Light)

Monday 26th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (3 Rounds for time)

Repeat After Me:

On the 7:00 for 3 Rounds:

400m Run

20 x Front/Goblet Squats

100m Farmers Carry

B: Metcon (No Measure)

6 rds of:

30s of DU/Row/Ride/Burpee/Run/BXJ

straight into 30s plank hold

Rest 1 min between rounds.

Saturday 24th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

“Knock on Wood”

3 RFT of:

30 x DB Power Snatches

50m Walking Lunge

15 x Strict Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

“Pardon the Interruption”

Complete AMRAP in 15 mins of:

60 x Double Unders

30 x Single Arm Russian Swings

10 x Reverse Burpees

Friday 23rd Oct

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)

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:

Front Squats

V- Sit Ups

Thursday 22nd Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

10 x Power Clean and Jerk

200m Run

B: Metcon (No Measure)

5 Rds not for time of:

20m (L) + 20m (R) Suitcase Carry

30 x Double Unders

10L + 10R Single Arm Deadlift

Rest 30s b/w rounds

Wednesday 21st Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 reps for time of:

Strict HSPU

Complete 10 x Walking Lunges after each round

B: Metcon (Time)

10 RFT of:

10 x Box Jumps

10 x Push-ups

10 x Alternating Pistols

10 x Sit Ups

Tuesday 20th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

“Street Sweeper”

21 – 18 – 15 – 12 – 9 reps for time of:

Single Dumbbell Thrusters

Single Dumbbell Bent Over Rows (Each Side)

B: Metcon (Time)

30 – 20 – 10 reps for time of:

Single Arm Russian Swings

Burpees

Monday 19th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds for Quality of:

5L/5R Pistols

5L/5R Single Leg RDLs

10 x Plank Shoulder Touches

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

400m Run

40 x Air Squats

30 x Sit Ups

20 x Push-Ups

10 x Dips

Saturday 17th Oct

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“Three Eagles”

With a running clock:

[On the 0:00]:

A. 1 Mile Run

Metcon (Time)

[On the 10:00]:

B. 3 RFT of:

15 x Alternating Single DB Hang Clusters

15 x DB Facing Burpees

Metcon (Time)

[On the 20:00]:

C. 1 Mile Run

Friday 16th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds for quality of:

15 x Russian Swings/10 x RDLs (5/5)

10 x Dips

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

40 x Air Squats

20 x Alternating DB Hang Snatches

40 x Abmat Sit-ups

20 x Push Jerk

Thursday 15th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

6 rds for quality of:

5 x Strict HSPU

10 x Pistols (5L/5R)

Rest 2 mins b/w rds

B: Metcon (6 Rounds for time)

6 rds of:

10 x Box Jumps

20 x Reverse Lunges

Straight into, 30s Plank Hold (Rx+= HS Hold)

Rest 60s b/w rounds

Wednesday 14th Oct

FITLAB – CrossFit 3000 – CrossFit

A1: Paused Front Squat (5 x 3 with 3s Hold in bottom of each rep)

A2: Overhead Squat (5 x 3 with 3s Hold in bottom of each rep)

B: Metcon (Time)

Nice Nancy

5 RFT of:

400 Meter Run

15 x Dumbbell Front Squats

(Rx + = Overhead Squat)

Tuesday 13th Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

4 rds for Quality

10 x Plank Shoulder Touches

10 x Cossacks

B1: Metcon (AMRAP – Rounds and Reps)

‘Handful’

Complete AMRAP in 20 mins of:

10 x Strict Pull-ups

20 x Hand Release Push-ups

30 x AbMat Sit-ups

or B2: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

5 x Strict Pull-ups

10 x Hand Release Push-ups

15 x AbMat Sit-ups

Monday 12th Oct

FITLAB – CrossFit 3000 – CrossFit

Metcon (5 Rounds for reps)

5 rounds, each is a 5-min of:

Buy-In: 75 x Double Unders, then AMRAP of:

10 x Hang Power Cleans

10 x Burpees

Rest 3 Minutes Between Rounds

Saturday 10 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

With a running 25:00 Clock:

Mins 0 – 8, complete AMRAP of:

30 x Double Unders

16 x Alternating Pistols

10 x Strict HSPU

Rest 2 mins, then

B: Metcon (AMRAP – Rounds and Reps)

Mins 10 – 18, complete AMRAP of:

30 x Squats

16 x Box Jumps

10 x Strict Dips

Rest 2 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Mins 20 – 25, complete AMRAP of:

30 x Sit Ups

16 x Rows/Pull-Ups

10 x Burpees

Friday 9 Oct

FITLAB – CrossFit 3000 – CrossFit

A1: Z Press (5 x 5 Each Arm (or 5 x 5 Double Arm))

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

A2: Metcon (No Measure)

Weighted Cossacks

5 x 10 (5 each leg)

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Sqt Cleans/Med Ball Cleans

Push-Ups

C: Metcon (Time)

10 – 1 Reps for time of:

Push Press (alternate legs each round)

Split Squats (alternate legs each round)

Thursday 8 Oct

FITLAB – CrossFit 3000 – CrossFit

Metcon (4 Rounds for reps)

2 Rds of:

Complete AMRAP in 5 Mins of:

60m Walking Lunge

200m Farmers Carry

Max 10m Shuttle Runs In Time Remaining

Rest 3 Minutes

Complete AMRAP in 5 Mins of:

60m Front Rack Walking Lunge

200m Farmers Carry

Max 10m Shuttle Runs In Time Remaining

Rest 3 Minutes
Score is number of shuttles in each of the 4 AMRAPs.

Wednesday 7 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Every 2:00 mins for 5 Rounds:

20 x Single Arm Thrusters (10 each Arm)

15 x Burpees

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

5 x Pull-Ups/10 x Rows

10 x Push-Ups

10 x Goblet Squats

Tues 6 Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

400m Run

20 x Alternating DB Hang Power Snatches

20 x Dumbbell Plank Rows (10L/10R)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

25 x Double Unders

15 x Deadlifts/Russian Swings

25 x Double Unders

15 x V Sit Ups/T2B

Monday 5 Oct

FITLAB – CrossFit 3000 – CrossFit

Metcon (2 Rounds for time)

10 Rds of:

10 x Power Cleans

10 x Front Squats

10 x Push Jerk

200m Run

Rest 1 min b/w rds

Record fastest and slowest rounds

Saturday 3rd Oct

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

Park 50 – For time:

50 x Box Jumps/Weighted Step Ups

50 x Jumping Pull-ups/Rows

50 x KB/DB Swings

50 x Walking Lunges (50 steps)

50 x V Sit Ups

50 x Push Press

50 x Supermans

50 x Thrusters

50 x Burpees

50 x Double Unders

Friday 2nd Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

4 rds for Quality

10 x Plank Shoulder Touches

10 x Cossacks

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Deadlifts/Heavy Russian Swings

Strict Handstand Push-Ups

C: Metcon (Time)

21- 15 – 9 reps for time of:

Squat Cleans/Med Ball Cleans

Dips

Thursday 1st Oct

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

10 rds of:

50m Sprint (Rx + = Uphill)

Rest the time it takes to walk back to start point + 5-10s

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of

10 x Burpees

30 x Double Unders/10 Cal Row

40m Farmers/Suitcase Carry

C: Metcon (No Measure)

12 Rounds of 20s each:

1. Hollow Hold/Plank Hold

2. Side Plank Left

3. Superperson Hold/Rock

4. Side Plank Right

Rest 10s b/w rounds

Wednesday 30th Sep

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 x Max Reps Strict HSPU

or 5 x 30s HS Holds,

or 5 x 10m HS Walks

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Pull-Ups/10 x Rows

10 x Push Ups

10 x Box Jumps

C: Metcon (No Measure)

4 rds of:

10 x Pistols (5L/5R)

10 x Single Leg RDL (5 each leg)

Rest 60-90s b/w rounds

Tuesday 29th Sep

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

21 – 15 – 9 reps of:

Push Jerk/Split Jerk

Reverse Lunges

B: Metcon (Time)

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

Russian Swings

Double Unders

Monday 28th Sep

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (4 Rounds for time)

4 Rds of:

400m Run

15 x T2B/V-Sit Ups

15 x Alternating DB/KB Hang Snatch

Rest 60s b/w rds

B: Split Squats/Bulgarian Split Squats (5 x 5 each leg with 22X1 Tempo)

22X1 squat contains a 2s descent, 2s paused at the bottom, standing up as fast as possible, and 1s before the next rep.

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