21 Jan 2015
Thur 22 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 2 @ 90%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 mins of:
4 x Strict Pull-ups
3 x Hang Power Clean (70/50kg)
2 x Front Squat (70/50kg)
**Scale weight to be not more than 75% of 1RM Clean and use the same weight and bar for both WODs
2 Mins rest, then
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Mins of:
5 x Strict HSPU
3 x Squat Cleans (70/50kg)
2 x Rope Climbs to 15′
20 Jan 2015
Wed 21 Jan
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
In pairs, complete 6 RFT of:
20m Sled Pull/Prowler Push (80/60kg)
400m Run
20m OHWL (20/10kg)
*Rx Plus = 32/24 KB in Front Rack
(16/12kg KB in each arm)
1 partner completes one movement while the other rests.
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-Unders can be scaled to 25, 20, 15, 10 ,5 Attempts.
**14 Min Cut Off
19 Jan 2015
Tues 20 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (AMRAP – Reps)
EMOM for 5 mins complete:
5 x Strict Ring Dips, then
immediately (do not come off rings) after complete max UB Kipping RD
Score is Total Reps
B: Metcon (AMRAP – Reps)
EMOM for 5 mins complete:
5 x Strict Pull-Ups, then
immediately after (do not come off bar) complete max UB kipping PU
Score is Total Reps
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 mins of:
5 x Box Jump @ 30/24″
10 x Alt Pistols
10 x T2B
10 x Burpee to 6″ Target
18 Jan 2015
Mon 19 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
E2MOM for 10 mins (6 sets) complete:
1 x Snatch Pull
2 x Snatch (Squat or Power)
Metcon
B.: Metcon (Time)
2 RFT of:
20 x Cal Row
30 x DU (or 15 x Att)
25 x Wall Ball @ 9/7 kg to 10′
10 x Thruster @ 45/30
Advanced WOD
C: Metcon (Time)
AWOD – For Time
100 x DU
15 x Power Snatch (45/30kg)
50 x Wall Ball @ 9/7 kg to 10′
15 x Power Snatch (45/30kg)
100 x DU
No scaling weight or DU for this one.
16 Jan 2015
Sat 17 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Clean and Jerk (2 – 2 – 2 – 2 – 2)
Metcon
B: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
*35 Min Cut Off
Scale to 3-4 rounds if required.
15 Jan 2015
Fri 16 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Snatch (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
Pump up the Volume
6 RFT of:
6 x Ring Dips
9 x T2B
18 x Walking-lunge steps
Run 200 meters
14 Jan 2015
Thurs 15 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Split Jerk (5 x 3 @ 70%)
B: Deadlift (3 – 3 – 3 – 3)
Metcon
C: Metcon (Time)
21 – 15 – 9 reps for time of:
Med Ball Cleans (9/7kg)
Russian KB Swings (32/24kg)
13 Jan 2015
Wed 14 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Jerk (5 – 5 – 5 – 5 – 5)
Metcon
B: Metcon (Time)
“Team Power Drill”
In Teams of 2, complete 3 Rounds each, of:
5 x Strict HSPU
10 x Power Clean (60/42.5kg)
15 x Burpees
20 x KB Swings 24/16kg
25 x Wall Balls (9/7kg)
One athlete completes a full round while the other rests, then switch.
12 Jan 2015
Tue 13 Jan
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (2 Rounds for time)
6 x 200m Run intervals
Men: on the 2.00
Ladies: on the 2:30
Record fastest and slowest intervals
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Mins of:
30 x DU (or 15 x Att)
10 x Push Press (50/35kg)
Finisher
C: Bent Over Row (3 x 10)
11 Jan 2015
Mon 12 Jan
CrossFit 3000 South Melbourne – CrossFit
A: Front Squat (5 x 5 @ 70%)
Metcon
B: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
or C: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
