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2015
Archive for: February
Page 2
16 Feb 2015

Tues 17 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM 10:

2 x Hang Squat Clean

2 x Push Press

Metcon

B: Metcon (Time)

For total time:

15 – 12 – 9 reps for time of:

Thruster @ 45/30kg, and

Pull-ups

then immediately into:

15 – 12 – 9 reps of:

Squat Cleans @ 45/30kg, and

Over-Bar Burpees

Rx Plus = 50/35kg

15 Feb 2015

Mon 16 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 3 @ 75%)

Complete 3 x Weighted Pull-ups b/w each set of FSqts

A2: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

4 RFT of:

10 x Ringdips

10 x Alt Pistols

5 x Strict HSPU

10 x Goblet Squats (24/16kg)

13 Feb 2015

Sat 14 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Thruster weight is 42.5/30kg

B: Metcon (Time)

or AWOD – ‘Like Luce’

3 RFT of:

Run 1 km

10 x Muscle-ups

100 x Squats (20/15kg)

*35 Min Cut Off

12 Feb 2015

Fri 13 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

12 x Deadlifts (80/55kg)

50 x DU (25 x Attempts)

8 x Front Squats (80/55kg)

20 x Cal Row

Finisher

C: Metcon (AMRAP – Reps)

4 Mins Max Reps:

Wall Ball (9/6kg to 10′)

11 Feb 2015

Thur 12 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 3 @ 75%)

Metcon

C: Metcon (Time)

3 RFT of:

400m Run

20 x Box Jumps (24/20″)

15 x C2B Pull-Ups

10 x HSPU

5 x Strict T2B

Finisher

C: Turkish Get Up (3 x 3 Each Arm)

10 Feb 2015

Wed 11 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (4 x 3 @ 70%)

Metcon

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Weight is 70/47.5kg

Weightlifting

C: Snatch Pull (4 x 4 @ 90% of Best Snatch)

09 Feb 2015

Tues 10 Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For total time:

6 x 200m Runs

Rest exactly 1 Min b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

30 x Air Squats

30 x Double Unders (15 x Attempts)

20 x 1-Arm KB Swings (10 each arm) @16/12kg

200m Run

Finisher

C: Metcon (No Measure)

Tabata Hollow Rocks

08 Feb 2015

Mon 9 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

The “Bergeron Beep Test” AMRAP

7 Min AMRAP of:

7 x Thrusters @ 35/25kg

7 x Pull-ups

7 x Burpees

Metcon

B: Metcon (Time)

Kinda Elizabeth

7 RFT of:

7 x Power Cleans @ 60/42.5kg

7 x Ring Dips

Advanced WOD

or C: Metcon (AMRAP – Reps)

AWOD – CF Games Open WOD 13.4

7 Min AMRepAP of:

3 – 6 – 9 – 12 – 15 – 21 etc reps of:

Clean & Jerk (61/43kg)

T2B

06 Feb 2015

Sat 7 feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

12 x Deadlift @ 70/50kg

20 x Airsquats

12 x Pull-ups

20 x Wallballs @ 9/7kg

400m Run with Wallball

05 Feb 2015

Fri 6 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (5 x 2 @ 85%)

Metcon

B: Metcon (AMRAP – Reps)

AMRepAP in 5 mins of:

Power Clean & Jerk @ 70% of 1RM Jerk

During WOD, EMOM Including 0:00 you must complete 15 x DU or 15 x Bar Jump Overs.

DU do not count towards final score

Score is total C&J Reps completed.