04 Feb 2015
Thur 5 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A1: Push Press (5 – 5 – 5 – 5 – 5)
A2: Metcon (No Measure)
“L” Hang Hold
Accumulate 30 seconds L-Hang b/w each set of Push Press
Metcon
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP of:
10 x Pull-Ups
16 x Alternating Pistols
20 x Situps
Finisher
C: Handstand Hold (1 x Max Handstand Hold – Seconds)
Scale to max wall walks in 60 secs.
03 Feb 2015
Wed 4 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 7mins complete:
1 x Squat Clean
1 x Thruster
1 x Push Press
1 x Push Jerk
Metcon
B: Metcon (Time)
“Jelly Legs” – 15 – 12 – 9 reps for time of:
Front Squat @ 70/50kg (from floor)
Russian KB Swing @ 32/24kg
Advanced WOD
C: Metcon (Time)
AWOD – “Warcow” – 12 – 9 – 6 Reps for time of:
Squat Clean @ 80/45kg
Goblet Squat @ 32/24kg
02 Feb 2015
Tues 3 Feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (AMRAP – Reps)
6 Rounds for Total Reps of:
0:30 secs Max Reps – Strict Pullups
0:30 secs rest
Score is total pull-ups in 6 rounds. You may break/come off the bar in the 30s.
Metcon
B: Metcon (Time)
5 RFT of:
12 x Burpees to 6″ target
10 x HR Pushups
8 x T2B
2 x Rope Climbs to 15′
01 Feb 2015
Mon 2 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
E2MOM for 10 mins (6 sets) complete:
1 x Hang Snatch
2 x Snatch
2 x OH Squat
Metcon
B: Metcon (Time)
For Time:
30 x Ring Dips
100 x Thruster @ 20/15kg
1000m Row or 800m Run
