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

Blog Archive

Home
Archive for 2015 year
Page 4
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

17 Nov 2015

Wed 18th Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

10 – 8 – 6 – 4 – 2 reps for time of:

Deadlifts 100/70kg

200m run b/w each rounds

B: 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)

Finisher

C: Metcon (Weight)

100m 1-Arm OHWL with 1 x KB @ 16/10kg

16 Nov 2015

Tues 17 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (4 Rounds for reps)

E2MOM for 6 Mins (4 x sets) complete Max Reps Strict HSPU

If you can do 10+, add 2″ deficit.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

12 x Pistols

8 x T2B

6 x Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Mins of:

30 x DU

15 x Goblet Squats @ 24/16kg

Advanced WOD

or D: 30 Muscle-Ups (Time)

30 muscle-ups for time
**7 Min Cut-off**

15 Nov 2015

Mon 16 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 rounds of:

Snatch Pull

Hang Power Snatch

Overhead Squat

B: Metcon (Time)

Barbell Conditioning: 6-5-4-3-2-1 reps for time of:

1 x Power Clean @ 70/50kg

1 x Front Squat

1 x Push Jerk

Finisher

C: Turkish Get Up (3 x 3 each arm)

13 Nov 2015

Sat 14 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (12mins to find 3RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

10 x T2B

100m Run

10 x Deadlift @ 70/50kg (Rx+ =100/70kg)

10 x Bar Facing Burpees

Advanced WOD

or C: Metcon (AMRAP – Rounds and Reps)

AWOD – 15 Min AMRAP of:

3 x Snatch (60/43kg)

6 x Clean & Jerk (60/43kg)

9 x C2B Pull-ups

54 x Double-unders


1 2 3 4 5 6 7 32