31 Mar 2015
Wed 1 Apr
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
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
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
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
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
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
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
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
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
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)
