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2016
Archive for: January
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18 Jan 2016

Tue 19 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 10 mins complete:

1 x Power Clean

1 x Push Jerk

1 x Squat Clean

1 x Split Jerk

Metcon

B: Metcon (Time)

Complete 21 – 15 – 12 – 9 reps for time of:

Row (Calories)

Front Squat @ 45/30kg – Off the Floor

Hand-Release Pushups

17 Jan 2016

Mon 18 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

200m Run

5 x Strict HSPU

7 x PU (Rx+ = C2B)

9 x Box Jumps @ 24/20″

Rest 2 Minutes

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

200m Run

12 x T2B

Weightlifting

C: Deadlift (10 Mins to work to a Heavy Double)

15 Jan 2016

Sat 16 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP of:

12 x Box Jumps 24/20″

8 x Push Press/Jerk @ 52.5/35kg

8 x Toes-to-Bar

200m Run

Advanced WOD

or B: Metcon (AMRAP – Reps)

The Open Test

Complete AMRepAP in 20 mins of:

50 x Wall Ball (9/7kg to 10/9′)

50 x Double Unders

40 x Box Jumps (24/20″))

40 x Toes to Bar

30 x C2B Pull-Ups/Pull-Ups

30 x Burpees

20 x Power Cleans @ 65/40kg

20 x Jerks @ 65/40kg

10 x Snatches @ 65/40kg

10 x Muscle Ups/C2B Pull-Ups

14 Jan 2016

Fri 15 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (3 – 3 – 3 – 3 – 3 – 3)

Conditioning

B: Metcon (Time)

15 – 10 – 5 reps for time of:

Double Unders x 2

Burpees to 6′ Target

Russian KB Swings @ 32/24kg

Row Cal

13 Jan 2016

Thurs 14 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

4 x Power Cleans @ 80/55kg

6 x HSPU

Rest 6 Mins, then

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

5 x Power Cleans @ 65/45kg

10 x Pull-Ups

15 x Wall Ball 9/7kg to 10/9′

12 Jan 2016

Wed 13 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (EMOM for 6 Mins 5/4 x Power Snatch @ 45/30kg)

B: Squat Clean and Jerk (10 Mins to find heavy 2 x SQT CL & Push Jerk )

Metcon

C: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Squat Clean & S2OH weight is 75/50kg.

Clean counts as 1 rep, S2OH as 2nd rep.

11 Jan 2016

Tues 12 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

30 x Double Unders

15 x Clean & Jerk @ 40/25kg

Rest 6 Mins, then
**Scale to 15 x Attempts, and 8 x C&J**

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

9 x Deadlift @ 80/55kg (Rx+ = 100/70kg)

200m Run

10 Jan 2016

MOn 11 Jan

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (2 Rounds for reps)

EMOM for 12 Mins:

Odd: Max UB C2B Pull-Ups (Rx+ = Max UB Ring MU)

Even: 2 x Wall Walks(5 sec pause at the top)

Score Total C2B reps for Round 1, and total WW reps for Round 2

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 Mins of:

7 x Thrusters @ 45/30kg

7 x Over-Bar Burpees

7 x Ring Rows (Rx+ = Feet on 20″ Box)

Finisher

C: Metcon (No Measure)

Tabata – Hollow Rock v Flexed Arm Hang

08 Jan 2016

Sat 9 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (12 mins to build to a heavy Triple)

Conditioning

B: Harper (AMRAP – Rounds)

23-Minute AMRAP of:

9 Chest-To-Bar Pull-Ups

15 Power Cleans, 135#

21 Air Squats

400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here
Power Clean weight is 60/43kg

Run weight is 20/10kg plate

07 Jan 2016

Fri 8 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Thruster (10 mins to find 2RM Thruster)

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

20/16 Cal Row

5 x Pull-ups

10 x Push-up

15 x Squats

C: Metcon (No Measure)

3 Rounds for quality:

20 sec Hollow Hold or HS Hold

15 x Banded Glute Bridges

20 x Med Ball Sit Ups