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2015
Archive for: January
30 Jan 2015

Sat 31 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 10 Mins complete:

2 x Power Clean

1 x Push Jerk

1 x Split Jerk

Metcon

B: Metcon (AMRAP – Reps)

AMRepAP in 8 Mins of:

3 x Thrusters (45/30kg)

3 x C2B Pull-Ups

6 x Thrusters

6 x C2B Pull-Ups

9 x Thrusters

9 x C2B Pull-Ups

12 & 12, 15 & 15 etc

If you dump the bar – 3 x burpee penalty before you can continue

29 Jan 2015

Fri 30 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

5 Mins Max Reps of:

Double Unders (or Attempts)

Rest 3 Mins, then

B: Metcon (AMRAP – Reps)

A. 5 Mins Max Reps of:

Burpees to 6′ Target

C: Metcon (Time)

5 RFT of:

Row 250m

10 x Hand-Release Push-Ups

15 x Box Jumps (24/20″)

15 x KB Swings (24/20kg)

28 Jan 2015

Thurs 29 Jan

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

10 Mins of Muscle Skill Practice and Progressions

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

5 x Ring Dips

20 x Air Squats

5 x Strict HSPU

20 x Sit Ups

1 x Rope Climb to 15′

Advanced WOD

C: 30 Muscle-Ups (Time)

30 muscle-ups for time
**15 Min Cut Off

27 Jan 2015

Wed 28 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

6 rds (untimed) of the complex:

2 x Hang Snatch

3 x Power Snatch

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

5 x Push Press/Jerk (60/40kg)

10 x Deadlift (60/40kg)

10 x Over-bar Burpees
Rx Plus = 70/50kg

26 Jan 2015

Tues 27 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 3 @ 80%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

200m Run

10 x T2B

30 x DU (15 x Att)

5 x C2B Pull-Up

Advanced WOD

C: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
*Wall Balls M – 9kg to 10′, L – 6kg to 9′

*Cleans (Power or Squat) 61/43kg

24 Jan 2015

Mon 26 jan

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CrossFit 3000 South Melbourne – CrossFit

7am WOD only for Australia Day!

Metcon

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
This Hero WOD is in honour of Australian Brett Wood MG

* Thurster & SDLHP weight is 42.5/30kg

** Burpee Box Jump height is 24/20″

24 Jan 2015

Sat 24 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Overhead Squat (5 – 5 – 5 – 5 – 5)

Metcon

B: Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
*Deadlift weight is 100/70kg

**KB Weight is 32/24kg

22 Jan 2015

Fri 23 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

For time complete:

2 x Power Cleans & 10 x Push Jerk (60/42.5kg)

4 x Power Cleans & 8 x Push Jerk

6 x Power Cleans & 6 x Push Jerk

8 x Power Cleans & 4 x Push Jerk

10 x Power Cleans & 2 x Push Jerk
Rx Plus = 70/50kg

Advanced WOD

C: Metcon (Time)

AWOD – For time complete

10 – 8 – 6 – 4 – 2 x Thrusters (60/42.5kg)

30 x Double-Unders b/w each rounds (4 x sets)

21 Jan 2015

Thur 22 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 2 @ 90%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 mins of:

4 x Strict Pull-ups

3 x Hang Power Clean (70/50kg)

2 x Front Squat (70/50kg)

**Scale weight to be not more than 75% of 1RM Clean and use the same weight and bar for both WODs

2 Mins rest, then

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Mins of:

5 x Strict HSPU

3 x Squat Cleans (70/50kg)

2 x Rope Climbs to 15′

20 Jan 2015

Wed 21 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

In pairs, complete 6 RFT of:

20m Sled Pull/Prowler Push (80/60kg)

400m Run

20m OHWL (20/10kg)

*Rx Plus = 32/24 KB in Front Rack

(16/12kg KB in each arm)

1 partner completes one movement while the other rests.

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Double-Unders can be scaled to 25, 20, 15, 10 ,5 Attempts.

**14 Min Cut Off


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