18 Nov 2014
Wednesday 19th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
B. AMRAP in 10 Mins of:
12 x Goblet Squats (16/12kg)
9 x Pull-Ups
6 x HSPU
Advanced WOD
C: Metcon (Time)
AWOD: 9 – 7 – 5 reps for time:
Front Squat 80/55kg – Off Racks
Bar Muscle Ups (Ladies 2 x C2B Pull-ups)
18 Nov 2014
Tuesday 18th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
2 RFT of:
50 x KB Swings (24/20kg)
40 x DU (or 20 x Att)
30 x Box Jumps (24/20″)
20 x Ring Dips
16 Nov 2014
Monday 17th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 8 Mins, complete:
1 x High Hang Snatch
1 x Hang Snatch
1 x Snatch
Can be Power or Squat
Metcon
B.: Metcon (Time)
5 RFT of:
200m Run
8 x Hang Clean & Push Press (50/35kg)
Finisher
C: Metcon (No Measure)
Tabata Hand Stand Hold or Hollow Rock
13 Nov 2014
Friday 14th Nov
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Snatch (5 x 3 @ 70%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Mins of:
30 x DU (15 x Att)
8 x T2B
8 x Ring Dips
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Mins of:
12 x Cal Row
8 x Pull-ups
12 Nov 2014
Thursday 13th Nove,ber
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Shoulder Press (1 – 1 – 1 – 1 – 1)
B: Push Press (3 – 3 – 3 – 3 – 3)
C: Push Jerk (5 – 5 – 5 – 5 – 5)
11 Nov 2014
Wednesday 12th November
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
For total time:
4 x 400m Runs
Rest exactly 2 mins b/w effort
B: Metcon (Time)
5 RFT of:
10 x Box Jumps (24/20″)
10 x Push Ups
10 x Wall Balls (9/7kg)
10 x Sit Ups
Weightlifting
C: Front Squat (3 x 3 @ 70%)
10 Nov 2014
Tuesday 11th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Clean (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
2008 CrossFit Games WOD
5 RFT of:
5 x Deadlift (125/85kg)
10 x Burpees
09 Nov 2014
Monday 10th November
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)
Metcon
B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
07 Nov 2014
Saturday 8th November
CrossFit 3000 South Melbourne – CrossFit
A: Push Jerk
Metcon
B: Metcon (AMRAP – Reps)
AMRepAP in 10 Mins of:
200m Run
3 x Thrusters @ 50/35kg
200m Run
6 x Thrusters @ 50/35kg
etc.
Rest 2 Mins
C: Metcon (AMRAP – Reps)
AMRepAP in 10 Mins of:
10 x Bar-facing burpees
3 x Squat Clean @ 50/35kg
3 x Push Jerk @ 50/35kg
10 x Bar-facing burpees
6 x Squat clean
6 x Push Jerk
etc
06 Nov 2014
Friday 7th November
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Metcon (No Measure)
EMOM for 10min:
Even: 5 x Strict Pull-Ups
Odd: 5 x Strict T2B
Metcon
B: Box Jumps
C: Metcon (AMRAP – Reps)
AMRepAP in 12 Mins of:
1 x Push up
1 x Sit-up
1 x Goblet Squat (24/16kg)
2 x Push ups
2 x Sit-ups
2 x Goblet Squats (24/16kg) etc
Ascending up for 12 mins
