05 Nov 2014
Thursday 6th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (Time)
3 RFT of:
10 x Push Press @ 55/40 kg
15 x KB swing @ 24/16kg
20 x Jumping Lunges
Or
Advanced WOD
or C: Metcon (Time)
AWOD: 4RFT
20 x Alternating DB Snatch @ 25/15kg
15 x KB swing @ 32/24 kg
20m Pinch Grip Carry with 2 x 10/5kg Plates
04 Nov 2014
Wednesday 5th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Hang Power Snatch (5 x 5 @ 70%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
2 x Rope climb
6 x HSPU
400m Run
Advanced WOD
or C: Metcon (Time)
AWOD – For time:
Run 400m, then
12 rounds of: 1 x MU + 3 x Ring Dips,
then Run 400m.
03 Nov 2014
Tuesday 4th November
CrossFit 3000 South Melbourne – CrossFit
With a running clock:
0-10: Metcon (Time)
A. For time:
25 x Ground to Overhead @ 60/42.5kg
25 x Burpee Box Jumps @ 24/20″
*10 Min Cut Off
Then rest 1 Min
11-20: Metcon (AMRAP – Reps)
B. AMRepAP in 9 Mins of:
20 x Power Clean @ 60/42.5kg
20 x Alternating Pistols
20 x Cal Row
Then rest 2 Min
22-30: Metcon (AMRAP – Reps)
C. 8 min AMRepAP of:
Max Reps UB Wall Balls (9/7kg to 10/9′)
Every break = 100 run & 5 K2E (not scored)
02 Nov 2014
Monday 3rd November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 7 @ 80%)
Metcon
B: Metcon (Time)
12 – 9 – 6 reps for time of:
Front Squat @ 70/50 kg
C2B Pull Ups
Deadlift @ 70/50 kg
Rx Plus = 90/60kg
