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

Blog Archive

Home
2015
Archive for: November
30 Nov 2015

Dec 1

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for weight)

‘Pull Up and Squat Christmas Challenge’

EMOM for 12 Mins complete:

Odd – 5 x Back Squats

Even – Max Strict Pull-Ups/Strict MU

(if more than 10 Strict Pull-Ups, upscale to weighted or C2B)

B: Metcon (Time)

‘Power Elizabeth’

21 – 15 – 9 reps for time of:

Power Cleans @ 61/40kg

Ring Dips

29 Nov 2015

Mon 30 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for time)

4 x 500/400m Row for time

Rest 2 min between efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

15 x Box jumps

5 x Strict HSPU

C: Kettlebell ‘Suitcase’ Carries (8 x 20m – 4 x 20m each arm @ 24/16kg)

26 Nov 2015

Fri 27 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Skill Development

Metcon

A: Muscle-ups (10 Min MU Practice )

If you already have MU, work Strict MU

B: Metcon (No Measure)

5 Rds, for quality of:

2 x Wall Walks

2 x Rope Climbs to 15′

4 x Skin the Cats

30s L-Sit Hold

7 x Strict Ring Dips

Finisher

C: Metcon (No Measure)

10 Mins Mixed Mobility

25 Nov 2015

Thu 26 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

5 x Squat Cleans @ 60/43kg

10 x Walking Lunges

100m Run

Finisher

C: Static Overhead Barbell Hold (5 x 20 Secs @ approx 100-110% of best snatch)

24 Nov 2015

Wed 25 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

In Pairs, complete 10 RFT of:

40 x DU

20 x Alternating DB Snatch

10 x T2B

23 Nov 2015

Tues 24 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rds of:

1 x Snatch Pull

1 x Pause Power Snatch (2 sec pause at knee)

1 x Snatch (Squat or Power)

B: Metcon (Weight)

E2MOM for 10 Mins, complete

1 x Sqt Clean

1 x Push Jerk

1 x Split Jerk

Metcon

C: Metcon (Time)

7 RFT of:

7 x Power Cleans (42.5/30kg)

7 x Thrusters (42.5/30kg)

7 x Bar-facing burpees

22 Nov 2015

Mon 23 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for weight)

‘Pull Up and Squat Christmas Challenge’

EMOM for 12 Mins complete:

Odd – 5 x Back Squats

Even – Max Strict Pull-Ups/Strict MU

(if more than 10 Strict Pull-Ups, upscale to weighted or C2B)

B: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP of:

20m Prowler Push (60/40kg)

200m Run

20 x Air Squats

15 x Push-Ups

20 Nov 2015

Sat 21 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

B: Power Snatch (8 Mins to work to heavy single)

Metcon

B: Metcon (Time)

In pairs, for time complete:

400m Run (Together)

50 x Front Squats (45/35kg)

50 x Shoulder to Overhead (45/35kg)

50 x Box Jumps (24/20″)

50 x Pull-ups

50 x KB Swings (24/16kg)

50 x Knees to Elbows

50 x Burpees

400m Run (Together)

19 Nov 2015

Fri 20th Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

A. 9 – 6 – 3 reps for time of:

Power Clean & Push Jerk (60/43kg)

2 x Rope Climbs to 15′ after each rd.

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Power Cleans (60/43kg)

Push-Ups

Rx+ = 80/55kg

B: Bent Over Row (3 x 8)

18 Nov 2015

Thurs 19th Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

A. 10 x 100m Sprints

Sprint to 200m Turnaround, walk back as rest

B: Push Press (5 – 5 – 5 – 5 – 5)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

10 x Box Jumps 24/20″

8 x Burpees

6 x Strict Press (40/30kg) – From the ground


1 2 3