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2015
Archive for: February
27 Feb 2015

Sat 28 Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP of Helen

Complete AMRAP in 12 Mins of:

400m Run

21 x KB Swings (24/16kg)

12 x Pull-ups

Rest 5 Mins, then

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

7 x T2B

5 x Thrusters (50/35kg)

10 x Front Squat (50/35kg)

200m Run

26 Feb 2015

Fri 27 Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For total time:

4 x 400m Runs

Rest exactly 2 mins b/w effort

Metcon

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Double Unders x 2

Burpees

Box Jumps (24/20″)

25 Feb 2015

Thu 26 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Overhead Squat (3 – 3 – 3 – 3 – 3)

Metcon

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Power Clean weight is 60/42.5kg

24 Feb 2015

Wed 25 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Pause Snatch (Power or Squat) (5 x 3 @ 70-75%)

Pause just above knee for 2 count.

B: Clean and Jerk (5 x 2 @ 85%)

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

23 Feb 2015

Tue 24 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (3 – 3 – 3 – 3 – 3)

Complete 6 x C2B Pull-ups b/w each set of Push Press.

A2: Chest-To-Bar Pull-ups (6 – 6 – 6 – 6 – 6)

Metcon

B: Metcon (Time)

Complete AMRAP in 10 mins of:

21 x Wall Ball (9/7kg to 10′)

15 x Cal Row (or 200m Run)

9 x Deadlifts (100/70kg)

22 Feb 2015

Mon 23 Feb

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (Time)

Accumulate 30 x Muscle Ups or MU Progressions

Can be done for time or for quality. Can scaled up to strict.

B: Metcon (Time)

Accumulate 30 x HSPU or HSPU Progressions.

Can be done for time or for quality. Can scaled up to deficit.

Metcon

C: Metcon (4 Rounds for reps)

Tabata That:

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

Tabata Squats

Your score is lowest score per movement

No rest b/w each movement

20 Feb 2015

Sat 21 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM 10:

The Bakker Complex:

2 x Clean Pulls

2 x Hang Squat Cleans

2 x Split Jerk

Metcon

B: Metcon (Time)

The Two Cousins

4 RFT:

5 x Clean and Jerk @ 65/43kg

25 x Wall Ball @ 9/7kg to 10′

Rx Plus = 75/50kg C&J

19 Feb 2015

Fri 20 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 2 @ 85%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

20 x Box Jumps @ 24″/20″

2 x Rope Climb to 15′

Rest 3 mins, then:

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

100m Run

2 x Wall Walks

10 x K2E

18 Feb 2015

Thu 19 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Shoulder Press (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

For Time:

800m Run

40 x Front Squat @ 45/30kg

30 x Chest to Bar Pull-Ups

20 x Push Jerk @ 45/30kg

10 x Thruster @ 45/30kg

17 Feb 2015

Wed 18 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (5 x 3 @ 70%)

Metcon

B: Metcon (Time)

For Time:

Row 2000m – Stopping EMOM to complete 3 x Burpees

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

400m Run

40 x DU (20 x Att)

20 x Burpee Box Jump (24/20″)


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