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2015
Archive for: September
Page 3
08 Sep 2015

Wed 9 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 14mins complete:

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

3 second hold in receiving position

B: Metcon (Time)

5 – 4 – 3 – 2 – 1 reps for time of:

Hang Power Clean @ 60/42.5kg

Thruster @ 60/42.5kg

Rx+ = 75/55kg

Finisher

Romanian Deadlifts (5 – 5 – 5 – 5)

07 Sep 2015

Tues 8 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

5 rds for total time of:

200m Run

10 x Burpees

Rest 30 secs b/w rds.

Skill Development

C: Metcon (No Measure)

Rope Climb Progessions/Practice

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

2 x Ropeclimb to 15′ (Rx+ = Legless)

10 x Cal row

20 x Walking Lunges

06 Sep 2015

Mon 7 Sep

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (Weight)

EMOM for 14min complete:

Even: 4 x Front Squats

Odd: 5 x Ring Dips

Metcon

B: Metcon (Time)

12 – 9 – 6 reps for time of:

Deadlift @ 70/45kg

Undergrasp Pull – ups

Push Jerk @ 70/45kg

RX+ = 80/55kg & L-Pullups

Finisher

C: Metcon (No Measure)

3 x 8 Ring Rows (Feet on box)

04 Sep 2015

Sat 5 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (12 Mins to find best Split Jerk off the rack)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Mins of:

400m Run

10 x T2B

15 x Box Jump (24/20″)

10 x Power Cleans (60/43kg)

03 Sep 2015

Fri 4 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Shoulder Press (7 – 5 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

5 RFT of:

15 x Cal Row

12 x Shoulder to Overhead 50/35kg

9 x Wall Ball (9/7kg)

Finisher

C: Overhead Double KB/DB Walk (60m)

02 Sep 2015

Thurs 3 Sep

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

A. EMOM for 12 Mins complete

Odd – 30s HS Hold or 10m HS Walk

Even – 10 x Ring Rows – Feet on Box

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 mins of:

3 x C2B Pull-Ups

6 x Burpees

9 x Goblet Squats (24/16kg)

12 x Reverse Walking Lunges

15 x Sit-Ups

01 Sep 2015

Wed 2 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

6 Rds of:

1 x High Hang Snatch

1 x Hang Snatch

B: Metcon (Weight)

EMOM for 10 Mins complete:

1 x Squat Clean and Push Jerk

Metcon

Metcon (Time)

15 – 12 – 9 reps for time of:

Deadlift (80/55kg) – Rx Plus = 100/70kg

Box Jumps 30/24″


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