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2016
Archive for: January
30 Jan 2016

Mon 1st Feb

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CrossFit 3000 South Melbourne – CrossFit

A: 2016 Feb Challenge WOD (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Push Press/Jerk @ 50/35kg

9 x Pull-Ups

11 x Box Jumps 24/20″

B: 2016 Feb Challenge Home WOD (AMRAP – Rounds and Reps)

With a 10 min clock:

Complete 20 x Burpee Buy-In,

Then in remaining time AMRAP of:

5 x Push Ups

10 x Alternating Walking Lunges

15 x Sit Ups
Score is your AMRAP component only.

i.e. Burpees do not count towards score.

29 Jan 2016

Sat 30 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Front Squat weight is 60/43kg – From the floor.

Advanced WOD

or B: Metcon (Time)

AWOD – ‘Franamanda’

For time complete:

21 x Thrusters @ 43/30kg

9 x MU

15 x Thrusters

6 x MU

9 x Thrusters

3 x MU

28 Jan 2016

Fri 29 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

8 x Deadlift (70/50kg)

6 x Power Clean (70/50kg)

4 x Push Jerk (70/50kg)

30 x Double Unders

Rest 4 Mins, then

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

8 x Squat Cleans @ 45/30kg

200m Run

27 Jan 2016

Thu 28 Jan

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A1: Handstand Hold (5 x 30-45 secs HS Hold)

A2: Back Squat (5 x 5 @ 70%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

6 x Pull-Ups

9 x Push Ups

12 x Alternating Pistols

26 Jan 2016

Wed 27th

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (EMOM for 6 mins complete 6 x Reps @ 45/30kg)

Metcon

B: Metcon (Time)

25 – 20 – 15 – 10 reps for time of:

Row (Calories)

Ab Mat Sit Ups

Box Jumps @ 24/20″

24 Jan 2016

Mon 25 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 8 Mins complete:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

40 Calorie Row

30 x T2B

20 x Wallball shots (9/7kg to 10/9′)

15 x Power Cleans (60/43kg)

10 x Chest-to-Bar Pull Ups

Advanced WOD

or C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

10 x Muscle-ups

20 x Power Cleans (60/43kg)

30 x Wallball shots (9/7kg to 10/9′)

40 x T2B

50 Calorie row

22 Jan 2016

Sat 23 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
**20 min Cut Off **

Thruster Weight 43/30kg

Advanced WOD

B: Metcon (Time)

For time:

30 x Front Squats @ 60/40kg

15 x Ring Muscles Ups

20 x Front Squats @ 60/40kg

10 x Ring Muscles Ups

10 x Front Squats @ 60/40kg

5 x Ring Muscles Ups

**20 min Cut Off **

21 Jan 2016

Fri 22 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (4 Rounds for reps)

EMOM for 20 mins complete:

Min 1 – 0:50 Max KB W/Lunge @ 24/16kg

Min 2 – 0:50 Max KB Swing @ 24/16kg

Min 3 – 0:50 Max Cal row

Min 4 – 0:50 Max Double-Unders

B: Metcon (Time)

Complete 5 RFT of:

8 x WB @ 9/7kg to 10/9′ (Rx+ = 12 x UB)

8 x Ring Dips

20 Jan 2016

Thu 21 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A1: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)

A2: Bench Press (3 – 3 – 3 – 3 – 3)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

7 x C2B

15 x Airsquats

30 x DU

Finisher

Strict Toes-To-Bar (Accumulate 20 x Strict T2B)

19 Jan 2016

Wed 20 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 12 mins (6 sets) complete:

1 x Squat Snatch

1 x Snatch Balance

Metcon

B: Metcon (3 Rounds for reps)

5 Rounds for max reps:

1 min max DU (not UB)

1 min max Back Squat @ 90/55kg of

1 Min max Push Press @ 60/40kg

Rest 1 min b/w rounds

Score Each Movement separately (as a round)

Push Press – Off Ground

Back Squat – Off Racks


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