82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Blog Archive

Home
2015
Archive for: March
31 Mar 2015

Wed 1 Apr

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat Clean and Split Jerk @ 20/15kg

Weightlifting

B: Push Press (5 x 5 @ 75%)

Metcon

C: Metcon (Time)

3 RFT of:

10 x Deadlifts (80/55kg)

10 x T2B

200m Run

30 Mar 2015

Tues 31 mar

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Snatch @ 20/15kg

Weightlifting

B: Front Squat (5 x 5 @ 70%)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

7 x Power Clean (70/50kg)

50 x Double Unders

28 Mar 2015

Mon 30 mar

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat Clean and Split Jerk @ 20/15kg

Gymnastics

B1: Metcon (AMRAP – Reps)

Pulling – 5 x Sets of Max Reps of:

Strict MU, Strict C2B, Weighted Pull-Ups, Strict Pull-ups, or Pull Ups

B2: Metcon (AMRAP – Reps)

Pushing – 5 x Sets of Max Reps of:

Strict Deficit HSPU, Strict HSPU, Strict Ring Dips, Ring Push Ups or Push Ups
Set Clock for 18 Mins:

0 – 4 – 8 – 12 – 16 = B1

2 – 6 – 10 – 14 – 18 = B2

Score is total reps for each.

Metcon

C: Metcon (Time)

5 RFT of:

15 x Box Jumps (24/20″)

10 x Burpees to 6″ Target

27 Mar 2015

Sat 28 Mar

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

BEACH WOD

Meet at South Melbourne Beach!!

Metcon (No Measure)

Kettlebell Workshop and Beach WOD!

26 Mar 2015

Fri 27 Mar

By There are no tags 0 comments

Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

4 x Rope Climbs to 15′

20 x Cal Row

3 x Rope Climbs

15 x Cal Row

2 x Rope Climbs

10 x Cal Row

1 x Rope Climbs

5 x Cal Row

**20 Min Cut off

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

7 x Pushups

7 x Goblet squats @ 24/16

25 Mar 2015

Thu 26 Mar

By There are no tags 0 comments

Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A1: Overhead Squat (5 – 5 – 5 – 5 – 5)

or A2: Front Squat (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In pairs complete AMRAP in 20 mins of:

80 x Wall Ball 9/7kg

80 x DU

60 x T2B

60 x Boxjump 24/20″

40 x Pull-ups

40 x Burpees

20 x Powerclean @ 60/43kg

20 x Jerk @ 60/43kg

Divide work any way you like.

24 Mar 2015

Wed 25 Mar

By There are no tags 0 comments

Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 7 mins complete:

3 x Position Clean (Floor, Knee, Mid-Thigh), and

1 x Jerk (Split or Push)

Metcon

B: Metcon (AMRAP – Reps)

Complete AMRepAP in 12 Mins of:

3 x Hang Power Clean @ 60/42.5kg

3 x Strict HSPU

5 x Hang Power Clean

5 x Strict HSPU

7 x Hang Power Clean

7 x Strict HSPU

etc…

Advanced WOD

C: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch (not Power) weight is 61/43kg

23 Mar 2015

Tues 24 Mar

By There are no tags 0 comments

Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

A: Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

B: Bench Press (2 – 2 – 2 – 2 – 2)

22 Mar 2015

Mon 23 Mar

By There are no tags 0 comments

Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (Weight)

A1. Alternating Pistols

10 – 10 – 10 – 10 – 10

Rx Plus = Weighted with KB

Alternate sets of Pistols and Strict T2B

A2: Strict Toes-To-Bar (5 x Max UB Sets)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15mins of:

10 x Ring Dips

100m Run

10 x Pullups

10 x Box Jump

20 Mar 2015

Sat 21 Mar

By There are no tags 0 comments

Announcements

Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

4 RFT of:

Run 200 meters

8 x Deadlifts (70/50kg)

Run 200 meters

6 x Front Squat (70/50kg)

Run 200 meters

4 x Squat Cleans (70/50kg)


1 2 3