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2015
Archive for: April
30 Apr 2015

Fri 1 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A1: Metcon (Time)

A. In 6 Minutes complete:

A1. 1k Row for time (time)

A2: Metcon (AMRAP – Reps)

A2. Max DU in remaining time (reps)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

7 x Ring Dips

15 x Box Jumps @ 24/20″

30 x Double Unders (15 x Att)

Finisher

C: Metcon (Time)

Complete 100 x Hollow Rocks

Scale to 50 x HR

29 Apr 2015

Thu 30 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (10 – 8 – 8 – 8)

10 @ 60%

8 @ 70%

8 @ 75%

8 @ 80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

6 x Power Cleans (60/42.5kg)

4 x Push Jerk (60/42.5kg)

200m Run

Finisher

C: Bent Over Row (3 x 10 @ 50/35kg)

28 Apr 2015

Wed 29 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (AMRAP – Reps)

3 Rounds for Total reps of:

1 Min Max Strict HSPU

1 Min Max Thrusters @ 30/20kg

1 Min Rest

Finisher

C: Metcon (No Measure)

Tabata 1-Leg Plank Hold

Alternate legs for each interval

27 Apr 2015

Tues 28 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (No Measure)

EMOM for 8 mins complete:

3 x T2B

3 x Pull-ups

3 x C2B Pull-Ups

Stay on the bar b/w movts

B: Metcon (Time)

20 – 15 – 10 reps for time of:

Jumping Alternating Lunges

V-Sit Ups

Pushups

Weightlifting

A: Front Squat (8 – 6 – 6 – 6)

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

26 Apr 2015

Mon 27 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

4 x 400m Run

Rest 1:1b/w efforts

Weightlifting

B: Metcon (Weight)

EMOM for 6 mins complete:

1 x Snatch Pull

1 x Power Snatch

1 x Hang Power Snatch

A: Back Squat (10 – 8 – 6 – 6 – 6)

10 @ 60%

8 @ 65%

6 @ 70%

6 @75%

6 @ 80%

24 Apr 2015

Sat 25 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

HERO WOD – ‘Sher’

For time, complete:

3/4 BW Squat Clean:

10-9-8-7-6-5-4-3-2-1

Burpee Pull-Up

20-18-16-14-12-10-8-6-4-2

Double Unders

30-27-24-21-18-15-12-9-6-3
**40 Min Cut off**

Scaled: Start at Round of 8-16-24.

In Honour of PTE Greg Sher

http://australianherogames.com/hero-wod/sher/

23 Apr 2015

Fri 24 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20mins of:

50 x Wall Balls (9/7kg)

50 x Double unders

40 x Box Jumps (24/20″)

40 x T2B

30 x C2B Pull-ups

30 x Burpees

20 x Power Cleans (65/45kg)

20 x Push Jerks (65/45kg)

Weightlifting

A: Back Squat (10 – 8 – 6 – 4)

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

23 Apr 2015

Thu 23 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

6 x Power Clean and Push Jerk @ 60/43kg

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins of:

200m Run

7 x Strict HSPU or Strict Ring Dips

2 x Rope Climbs

Advanced WOD

C: Metcon (Time)

‘Ryan’

5 RFT of:

7 x Muscle-ups

21 x Burpees

*18 Min Cut Off

21 Apr 2015

Wed 22 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (10 – 8 – 8 – 8)

10 @ 60%

8 @ 65%

8 @ 70%

8 @ 75%

5 x Strict Pull-ups b/w each set

B: Front Squat (5 – 5 – 5 – 5)

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

7 x Kipping Pull-Ups b/w each set

Metcon

C: Metcon (Time)

20 – 15 – 10 reps for time of:

Russian KB Swings (32/24kg)

Sit-Ups

20 Apr 2015

Tues 21 Apr

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Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3- Position Snatch (HH, H, Floor) @ 45/30 kg

Metcon

B: Metcon (Time)

“Boat Race”

3 Rds for total time:

500m Row

400m Run

3 mins rest between rounds.

Weightlifting

C: Bench Press (3 – 3 – 3 – 3 – 3)


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