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2015
Archive for: July
31 Jul 2015

Sat 1 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

In teams of 2, complete the following for time:

1000m Row

40 x Ring Dips

60 x Push Press @ 60/40kg

80 x Russian KB swing @ 32/24kg

100 x DU

80 x Air Squats

60 x OHWL @ 20/10kg

40 x Push-ups

1000m Row

1 Partner must hold a plank while the other partner works. If the either partner stops – the other must also stop.

Divide all work evenly.

30 Jul 2015

Fri 31 Jul

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Shoulder Press (3 – 3 – 3 – 3 (Aim for 3RM on 4th set))

B: Shoulder Press (Max Reps at 90% of 3 RM)

Metcon

C: Metcon (Time)

“Long Chipper” – For time:

800m Run

25 x Powerclean @ 45/35kg

50 x Wallballs @ 9/7kg

25 x Powerclean @ 45/35kg

100 x DU (50 x Att)

**20 min cutoff**

Rx+ = 60kg PCl

29 Jul 2015

Thurs 30 Jul

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

6 Rounds For Quality:

10 x Strict T2B

8 x 5 second Superman holds

6 x Strict Pullups

4 x Ring Dips

Advanced WOD

C: Metcon (No Measure)

AWOD – 6 Rounds for Quality of:

4 x MU

6 x GHD

8 x Back ext GHD

10m Hand Stand Walk

28 Jul 2015

Wed 29 Jul

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
**14 Min Cut Off**

Rx Weight is 70/47.5kg

Weightlifting

A: Back Squat (3 – 3 – 3 – 3 (Aim for 3RM on 4th set))

B: Back Squat (Max Reps at 90% of 3 RM)

27 Jul 2015

Tues 28 Jul

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 8 mins complete:

2 x Snatch (power or squat) @ 75%

1 x OHS/Front Squat

Metcon

B: Metcon (AMRAP – Rounds and Reps)

“Mini-Murphish” – For time:

400m run with Medball @ 9/7kg

40 x Pull-ups

60 x Push-ups

80 x Air Squats

400m run with Medball @ 9/7kg

26 Jul 2015

Mon 27 Jul

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CrossFit 3000 South Melbourne – CrossFit

A: Thruster (12 Mins to find 1RM)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

200m Run

10 x Deadlift @ 70/50kg

10 x Alt Pistols (5/leg)

Finisher

C: Metcon (No Measure)

Tabata Hollow Rock

24 Jul 2015

Sat 25 Jul

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CrossFit 3000 South Melbourne – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Walking Lunge weight is 20/10kg

23 Jul 2015

Fri 24 Jul

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CrossFit 3000 South Melbourne – CrossFit

A: Halting Snatch Grip Deadlift (5 x 3 @ 100-110% of Best Snatch)

Snatch Grip Deadlift finishing just above the knee (where you pause for 2 count).

Gymnastics

B: Metcon (No Measure)

10 Mins MU Progressions/Drills

If you have MU drill perfect technique.

Aim for an explosive pull, high catch and small press out.

Metcon

C: Metcon (Time)

For time:

42 x Air Squats

420m Row

30 x Air Squats

300m Row

18 x Air Squats

180m Row

22 Jul 2015

Thur 23 Jul

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

A. Strict HSPU – 5 x Max Reps

Rest 2 min between rounds

Rx+ is deficit

Metcon

B: Metcon (Time)

3 RFT of:

14 x Pistols

10 x Ring Dips

8 x C2B Pull-ups

Advanced WOD

or C: Metcon (Time)

AWOD: For time:

21 x GHD Sit Ups

15 x Squat Snatch @ 65/35kg

9 x MU (18 x C2B for Ladies)

21 Jul 2015

Wed 22 Jul

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Time)

5 – 4 – 3 – 2 – 1 reps for time of:

Power Clean 80/55kg

Front Squat 80/55kg

Metcon

B: Metcon (Time)

3 x 750m Row

2 mins rest b/w efforts.

Record total time and aim to row @ 80%

of 500m pace


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