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2015
Archive for: June
30 Jun 2015

Wed 1 Jul

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (5 x 2)

Hold 2-3 Second hold in the receiving position.

B: Split Jerk (5 x 2)

Hold 2-3 Second hold in the receiving position.

C: Front Squat (5 x 3)

1st Rep Tempo – 2 down, 4 hold at the bottom, fast up, 1 at top.

2nd & 3rd Reps x Normal

Aim to match same weight used in pause

front squats from Tuesday the 16th

29 Jun 2015

Tues 30 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (4 Rounds for time)

E4MOM for 16 mins complete:

400m Run

20 x Burpees

Weightlifting

A: Shoulder Press (2 x 5, 3 x 3, 1 x 10)

Finisher

C: Metcon (No Measure)

3 x 1 Min max plank holds

Does not need to be UB.

28 Jun 2015

Mon 29 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (4 x 9)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x K2E

10 x Wall Balls 9/7kg to 10’/9′

C: Metcon (Weight)

E2MOM for 10mins (5 sets) complete:

20 x Weighted Walking Lunges

26 Jun 2015

Sat 27 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

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

Metcon

B: Metcon (Time)

“Farewell NL”

AMRAP in 20 Mins of:

200m Run

2 x Rope Climbs to 15′

15 x Box Jumps (24/20″)

20 x KB/DB Push Press (20/12kg) – 10L/10R

10 x Pull-Ups

25 Jun 2015

Fri 26 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

6 x Deadlift (70/50kg)

5 x Hang Power Clean

4 x Push Jerk

30 x Double Unders
Same weight for all barbell movts.

B: Metcon (Time)

5 RFT of:

15 x Russian KB Swings (32/24kg)

15/12 x Cal Row
15 Cal Row for Males, 12 Cal for Females

24 Jun 2015

Thu 25 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

15 Mins Practice of Bar Muscle Ups and BMU Progressions

Advanced WOD

or B: Metcon (AMRAP – Reps)

or AWOD: Max Bar MU in 8 Mins

Metcon

C: Metcon (Time)

C. 10 – 1 for time:

Handstand Push-Ups/Ring Push-Ups

T2B

Alternating Pistols

Sit-Ups

23 Jun 2015

Wed 24 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 8 Mins (5 sets):

3-Position Power Snatch (High Hang, Hang, Ground) &

2 x Snatch Pulls

B: Metcon (AMRAP – Reps)

EMOM for 12 Mins:

Odd: 2 x Squat Clean & Split Jerk

Even: Max reps Wall Ball

Score is weight in kg plus total Wall Ball Reps

C: Bent Over Row (3 x 10)

22 Jun 2015

Tues 23 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

AMRepAP in 12 minutes of:

Max UB Pull-Ups, then immediately into

Max UB Push-ups, then complete

20 x Walking Lunges, then back to Pull-ups

Score is total # pull-ups & push-ups

Weightlifting

C: Deadlift (5 x 2)

10 x Hollow Rocks b/w sets

21 Jun 2015

Mon 22 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (5 x 3)

Metcon

B: Metcon (Time)

5 RFT of:

8 x Ring Dips

12 x Burpees

8 x Power Cleans (60/40kg)

Advanced WOD

or C: Metcon (Time)

AWOD – 7 RFT of:

4 x Muscle-ups

6 x Power Cleans (80/60kg)

8 x Burpees

19 Jun 2015

Sat 20 Jun

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Handstand Walk (Max Distance in 3 Mins)

3 Mins Max Distance Handstand Walk

or Handstand Progressions

Metcon

B: Metcon (Time)

“Harley Love”

6 rounds for time:

13 x Thruster @ 50/35kg

14 x C2B Pull-Ups

**30 min cut off**
Scale to 4 rds if required.


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