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2015
Archive for: May
31 May 2015

Mon 1 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch ( 5 x 3 (up to 70%))

Metcon

B: Challenge WOD (AMRAP – Rounds and Reps)

AMRAP in 10 Mins of:

7 x Thrusters @ 50/35kg

7 x Pull-ups

7 x Burpees

Weightlifting

C: Back 1 & 1/4 Squats (5 x 3 @ 70%)

29 May 2015

Sat 30 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (Time)

‘Comp WOD Chipper’

For time:

50 x Wall Ball @ 9/7kg

200m Run

15 x Power Clean & Jerk @ 65/40kg

400m Run

15 x Power Clean & Jerk @ 65/40kg

200m Run

50 x Wall Ball @ 9/7kg

28 May 2015

Fri 29 May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for reps)

5 Rounds of:

1 Min Max Reps Bench Press (60/35kg)

1 Min Max Reps Strict Pullups

1 Min Max Reps Burpees

1 Min Max Reps Goblet Squats (24/16kg)

Rest 1 min b/w rds

Score is total reps over the 5 rounds. Reps do not need to be UB.

B: Metcon (Time)

25 – 16 – 9 reps for time of:

Russian KB Swing @ 32/24kg

Hollow Rocks

Box Jumps 24/20″

27 May 2015

THU 28 May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10 Mins Practice of Muscle Ups and MU Progressions

Advanced WOD

or B: Metcon (Time)

or AWOD:

30 x Bar Muscle-Ups for Time

*10 min cutoff

Metcon

C: Metcon (Time)

For time:

1600m Run

12 x Rope Climbs to 15′

40 x T2B

30 x Ring Dips

20 x Alternating Pistols

26 May 2015

Wed 27 May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rounds of the Complex:

1 x Snatch Pull

1 x Hang Power Snatch

1 x Overhead Squat

B: Metcon (AMRAP – Reps)

AMRepAP in 8 mins of:

Hang Clean and Thruster 45/30kg

Every time you break perform 10 x KB Swings (24/16kg).

Score is total number of Hang Clusters completed.

Weightlifting

C: Front 1 1/4 Squat (5 x 3 @ 80%)

25 May 2015

Tues 26May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For total time:

3 x 800m Run

Rest 2 mins b/w efforts

B: Metcon (No Measure)

‘Conquer your Goat’

EMOM for 12 mins:

Even Mins: Goat 1, 5-7 Reps

Odd Mins: Goat 2, 5-7 Reps

Weightlifting

C: Back Squat (3 x 5 @ 75%)

24 May 2015

Mon 25 May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

E2MOM for 12mins complete:

1 x Power Clean

1 x Split Jerk

12 x Pullups (Rx Plus = C2B)

B: Metcon (Time)

‘Dianabeth’

15 – 12 – 9 reps for time of:

Squat Clean (61/43kg)

HSPU

Weightlifting

C: Clean Pull (3 x 3 @ 100%)

22 May 2015

Sat 23 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Clean and Jerk (15 Mins to find your 1RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

5 Rounds, each being:

AMRAP in 3 min of:

7 x Front Squat (45/30kg)

7 x Over-Bar Burpees

7 x Box Jumps (24/20″)

Rest 1 min between rounds.

Score is total rounds.

21 May 2015

Fri 22 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Weighted Pull-ups (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

5 RFT of:

30 x Double Unders

10 x Thrusters (50/35kg)

12-Calorie Row

Finisher

C: Metcon (No Measure)

C. Dumbell Snatch

In pairs accumulate 100 DB Snatch.

20 May 2015

Thurs 21 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

16m Walking Lunges

8 x Pull-Ups

8 x HSPU

Rx Plus = L Pull-Ups

Advanced WOD

or C: Metcon (Time)

AWOD: For time:

15 x MU

10 x Cleans (80/55kg)


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