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2015
Archive for: September
30 Sep 2015

Thurs 1 Oct

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

CF 3000 Challenge WOD

Complete AMRAP in 10 mins of:

200m Run

5 x Power Clean (65/45kg)

5 x Front Squat

10 x Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

10 x Alternating Walking Lunges

5 x Burpees

10 x Air Squats

10 x Push Ups

29 Sep 2015

Wed 30 Sep

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

3 RFT of:

10 x Deadlift (100/70kg)

50 x DU

C: Metcon (Distance)

In teams of 3-4 complete:

Max Distance Prowler or Sled Pull (80/50kg) in 5 Mins

28 Sep 2015

Tue 29 Sep

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: 30 Muscle-Ups (Time)

30 muscle-ups for time
Or accumulate 30 x MU Progressions

B: Metcon (Time)

8 to 1 reps for time of:

HSPU

2 x Alternating Pistols

C2B Pull-ups

Rest 5 Mins, then

C: Metcon (Time)

10 – 1 reps for time of:

Push-Ups

T2B

Box Jumps (24/20″)

27 Sep 2015

Mon 28 Sep

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 5 @ 80%)

Metcon

B: Metcon (Time)

10 rds for total time of:

Sprint 100m

15 x Air Squats

15 x Sit Ups

Row 150m

Rest 30 secs between rounds

25 Sep 2015

Sat 26 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (12 mins to work to 3RM Backsquat)

Metcon

B: Metcon (3 Rounds for reps)

‘Jack Gone Bad’

3 Rounds, each a 5min AMREP of:

Min 1: Max Cluster @ 45/30kg

Min 2: Max Cal Row

Min 3: Max Push-ups (Rx Plus = HSPU)

Min 4: Max Russian KB @ 32/34kg

Min 5: Ring Rows w/feet on box

Rest 1 min b/w rds

24 Sep 2015

Fri 25 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for reps)

EMOM for 14mins complete:

Even: 3 x Deadlift

Odd: 8 x Bar-facing Burpees

if you fall behind, EMOM becomes an AMRAP

B: Metcon (Time)

B) For time:

200 x DU

800m Run

50 x KB Box Step ups @ 20/18″ with 16/12kg (per hand)

23 Sep 2015

Thu 24 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

2 x Ropeclimbs to 15′

20 x Back Squat (45/30kg) – No Racks

Rx+ = Legless & 60/40kg Back Squat

B: Metcon (AMRAP – Rounds and Reps)

5 RFT:

20m OHWL @ 20/10kg

15 x Push Press @ 45/30kg

10 x T2B

Rx+ = Push Press @ 60/45kg & GHD instead of T2B

22 Sep 2015

Wed 23 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (12 mins to find 2 RM)

**Score is heaviest lift without a miss**

B: Clean and Jerk (12 Mins to find 2RM Power Clean and Push Jerk)

**Score is heaviest lift without a miss**

Good Mornings (5 x 5 per side – Split Good mornings @ 20/15)

21 Sep 2015

Tues 22 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Drop Snatch (5 x 3 with 3 second pause at rock bottom)

B: Paused Front Squat (5 x 5 with 2 second pause at bottom – no bounce)

Metcon

C: Metcon (AMRAP – Reps)

With a running 9:00 min clock:

0-3 mins = 35/25 cal row into Max Push Jerk (45/35kg)

3-6 mins = 400m Run into Max Hang Power Clean (45/35kg)

6-9 mins = 35/25 cal row into Max Wall Ball (7/9kg)

**Score is total number of Lifts & Wall Balls**

20 Sep 2015

Monday 21st September

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A) 3 x Max UB HSPU – Rest 90 sec b/w each set.
Rx+ = Use (same) deficit for all 3 sets

B) 2 x Max UB Ring Dips – Rest 90 sec b/w each set.
Rx+ = Use (same) weight for both sets

C) 3 x Max Strict PU – Rest 90 sec b/w each set.
Rx+ = Use (same) weight for all 3 sets

D) Complete AMRAP in 11mins of:

10 x Box Jumps @ 24/20″
10 x Air Squats
10 x Burpee


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