82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Blog Archive

Home
2015
Archive for: September
Page 2
20 Sep 2015

Mon 21 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

3 x Max UB HSPU with 90 sec rest b/w each set.

Rx+ = Use (same) deficit for all 3 sets

B: Metcon (AMRAP – Reps)

2 x Max UB Ring Dips with 90 sec rest b/w each set.

Rx+ = Use (same) weight for both sets

C: Metcon (AMRAP – Reps)

3 x Max Strict PU 90 sec rest b/w each set

Rx+ = Use (same) weight for all 3 sets

Metcon

D: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 11mins of:

10 x Box Jumps @ 24/20″

10 x Air Squats

10 x Burpee

18 Sep 2015

Sat 19 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Thruster (12 Mins to find 1 RM – From the ground)

Metcon

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Advanced WOD

C: Metcon (Time)

AWOD – Fat Helen

3 RFT of:

400m Run

21 x KB Swings (32/24kg)

12 x C2B Pull-Ups

17 Sep 2015

Fri 18 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (10 Mins to find 10RM)

Metcon

B: Metcon (Time)

7 RFT of:

30 x Double Unders

10 x T2B

10 x Ring Push-ups

Finisher

C: Metcon (Time)

Accumulate 1, 2 or 3 mins Handstand Holds

Can scale to OH Barbell Hold

16 Sep 2015

Thur 17 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (9 – 7 – 5 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

4 x Squat Cleans (70/50kg)

8 x Overbar Burpees

Finisher

C: Push Press (3 x 5 – DB or KB)

15 Sep 2015

Wed 16 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (4 Rounds for time)

A. 4 Rds, each for time of:

Row 300/250m

Rest 90 secs b/w efforts

B: Metcon (Time)

6 RFT of:

200m Run

10 x Box Jump Overs (30/24″)

15 x Wall Balls (9/7kg)

Finisher

Barbell Jumping Squat (5 x 5 @ 20/15kg)

14 Sep 2015

Tues 15 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Pause Snatch (Power or Squat) (5 x 2 (2 sec pause at the knee))

Pause just above knee for 2 count.

B: Clean and Jerk (10 Mins to work to Heavy Single)

Metcon

C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Finisher

Z Press (5 x 5 – DB, KB or Bar)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

13 Sep 2015

Mon 14 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (AMRAP – Reps)

Muscle Up Pratice and Progressions

Metcon

B: Metcon (AMRAP – Rounds and Reps)

EMOM for 15 Mins:

4 x Pull-Ups

8 x Push Ups

12 x Squats

Advanced WOD

C: Metcon (AMRAP – Rounds and Reps)

or AWOD – 15 Min AMRAP of:

5 x Muscle Ups (Bar or Rings)

10m Handstand Walk

Finisher

D: Box Jumps (Max Height)

11 Sep 2015

Sat 12 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Overhead Squat (12 Mins to find your 1RM)

Metcon

B: Metcon (Time)

Partner ‘Hotshots 19’

Complete 6 rounds for time:

30 x Air squats

19 x Power cleans (60/43kg)

7 x Strict pull-ups

400m run

Share work evenly (both run each round)

10 Sep 2015

Fri 11 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (5 – 5 – 3 – 3 – 1 – 1)

Metcon

B: Metcon (Time)

3 RFT of:

500m Row

18 x Alternating Dumbbell Snatch

12 x Push Press @ 45/35kg

Finisher

C: Bent Over Row (7 – 7 – 7 – 7)

09 Sep 2015

Thurs 10 Sep

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

400m Run

20 x Box Jump (24/20″)

10 x Strict HSPU

3 min rest, then into

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

12 x Alternating Pistols

12 x Hand Release Pushups

Finisher

C: Metcon (No Measure)

Tabata Hollow Rock