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2015
Archive for: August
31 Aug 2015

Tues 1 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 – 5 – 5 – 5 – 5)

Metcon

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
**12 Min Cut-Off

Scale DU to 1/2 the number of Attempts

Finisher

C: Bent Over Row (8 – 8 – 8)

30 Aug 2015

Mon 31 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Sumo Deadlift (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Mins of:

200m Run

10 x Ring Push Ups

12 x Russian KB Swings 32/24kg

Finisher

C: Prowler Push (100m @ BW/0.75BW)

28 Aug 2015

Sat 29 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

B: Metcon (Time)

or

‘Fat Fran’ 15 – 12 – 9 reps for time of:

Thrusters @ 52/35kg

C2B Pull-ups

C: Metcon (Time)

or

‘Effin Fat Fran’ 12 – 9 – 6 reps for time of:

Thrusters @ 61/40kg

Bar Muscle ups

Weightlifting

D: Back Squat (7 x 2)

27 Aug 2015

Fri 28 Aug

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CrossFit 3000 South Melbourne – CrossFit

Skill

A: Metcon (Time)

5 – 10 – 5 Agility Runs

Metcon

B: Metcon (Time)

Partner WOD

Complete AMRAP in 20mins of:

200 x DU

200m Prowler @ BW/0.75BW of Pair

200m OHWL with Medball 9/7kg

200m KB Farmers Carry (48/32kg)

400m Run (together)

Divide work evenly

26 Aug 2015

Thurs 27 Aug

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (2 Rounds for reps)

EMOM for 12mins complete:

Even: 7-10 T2B

Odd: 1-2 Wall Walks

Metcon

B: Metcon (Time)

5 RFT of:

10 x Wall Balls 9/7kg

1 x Rope Climb to 15′

15 x Sit Ups

1 x Rope Climb to 15′

10 x Box Jumps 30/24″

25 Aug 2015

Wed 26 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 10mins complete:

1 x Low hang Snatch (just off floor)

1 x Hang Snatch

1 x OHSqt

Metcon

B: Metcon (Time)

For time:

100 x Thrusters @ 20/15kg

2000m Row

Finisher

Metcon (Weight)

One-hand Overhead KB/DB Walk

8 x 10m

24 Aug 2015

Tues 25 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (2 – 2 – 2 – 2 – 2)

1st Rep: Tempo – 3 down, 4 hold, fast up

2nd Rep: Normal

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10mins of:

8 x Ring Dips

8 x Push Jerk @ 60/43kg

8 x Over Box Burpees

Finisher

Bent Over Row (3 x 8 (Palms up))

23 Aug 2015

Mon 24 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Clean (2 – 2 – 2 – 2 – 2)

Metcon

B1: Metcon (Time)

With a running clock set for 15 minutes:

Run 1600m for time, then into

B2: Metcon (AMRAP – Rounds and Reps)

Max Rounds in remaining time of:

5 x Pull-ups

5 x Strict HSPU

10 x Alt Pistols

21 Aug 2015

Sat 22 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (10 Mins to find 1RM Front Squat)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 Mins of:

1 x Rope Climb to 15′

5 x Thrusters @ 40/30kg

5 x Front Squat @ 40/30kg

10 x Over-bar Burpees

Advanced WOD

C: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB Weight is 32/24kg.

20 Aug 2015

Fri 21 Aug

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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)

Complete AMRAP in 12 mins of:

40 x Double Unders

10 x Push Jerk @ 60/40kg

10 x T2B

Finisher

C: Barbell Roll-outs (3 x 5)


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