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04 Feb 2015

Thur 5 Feb

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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

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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

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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

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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


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