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2014
Archive for: November
30 Nov 2014

Monday 1st Dec

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

6 x 200m Runs for total time

Rest 1 Min b/w efforts

B: Metcon (Time)

4 RFT of:

400m Run

10 x Front Squats (50/35kg)

10 x Over-bar Burpees

Finisher

C: Bent Over Row (3 x 10 – Light to moderate with excellent form)

28 Nov 2014

Sat 29 Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Team WOD

In teams of 3 complete the following for total time:

15 rds (5 each) of:

5 x Power Clean (60/42.5kg)

5 x Front Squats

100m Run

5 x Burpee to 6′ Target

5 x Wall Ball (9/7kg)

Then, as a team accumulate:

30 x Back Squat (100/70kg) – Off Racks

27 Nov 2014

Fri 28 Nov

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Shoulder Press (3 – 3 – 3 – 3 – 3)

Metcon

B: Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees

26 Nov 2014

Thu 27th Nov

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (Time)

8 RFT of:

Run 200m

5 x Squat Cleans (70/55kg)

Advanced WOD

or C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20 Min Cut Off

25 Nov 2014

Wed 26 Nov

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CrossFit 3000 South Melbourne – CrossFit

Skill

A: Muscle-ups (10 Min Practice)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP of:

10 x Alternating Pistols

2 x Wall Walks

10 x Pull-Ups
Rest 1 Min, then:

C: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP of:

10 x Push Ups

15 x Sit Ups

20 x Squats

24 Nov 2014

Tue 25th Nov

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bear Complex (5 Rounds of 7 Sets of the above complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
For max weight. Each round of 7 sets must be Unbroken (i.e. no resting the bar on the ground).

23 Nov 2014

Mon 24th Nov

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch Pull (3 x 3 @ 90%)

B: Heaving Snatch Balance (3 x 3 @ 60-70%)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

5 x Ring Dips

10 x T2B

15 x Walking Lunges

20 x Double-Unders (or 10 x Attempts)

21 Nov 2014

Saturday 22nd November

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Glen (Time)

For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
C&J Weight is 60/42.5kg

*40 Min Cut Off

B: Metcon (Time)

Or B. ‘Half Glen’

For Time:

15 x Clean and Jerks (60/42.5kg)

1-Mile Run

5 x Rope Climbs, 15′

1-Mile Run

50 x Burpees

20 Nov 2014

Friday 21st November

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (4 – 4 – 4 – 4 – 4)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

9 x Thrusters (40/30kg)

9 x T2B

9 x Push Ups

Advanced WOD

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Weight is 60/42.5kg

*15 Min Cut Off

19 Nov 2014

Thursday 20th November

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Calories)

Row – For total Calories

4 x 2 Min Intervals

Rest 2 mins between efforts

Metcon

B: Metcon (Time)

3 RFT of:

400m Run

10 x Deadlifts (80/55kg)

10 x Over bar burpees


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