29 Feb 2016
Tues 1 Mar
CrossFit 3000 South Melbourne – CrossFit
A: Metcon (4 Rounds for reps)
Four Rounds for Max Reps of:
400m Run
Max Strict HSPU
Score 400m times and HSPU Reps
B: Metcon (AMRAP – Reps)
2 Min Max Double Unders (Does not need to be UB).
Rest 1 Min, then
C: Metcon (AMRAP – Reps)
1 Min Max Pull-ups (Does not need to be UB).
Rest 1 Min, then
D: Metcon (AMRAP – Reps)
2 Min Max Double Unders (Does not need to be UB).
Rest 1 Min, then
E: Metcon (AMRAP – Reps)
1 Min Max Pull-ups (Does not need to be UB).
28 Feb 2016
Mon 29 Feb
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
26 Feb 2016
Sat 27th Feb
CrossFit 3000 South Melbourne – CrossFit
Partner/Team WOD
Metcon (Time)
In pairs, complete 3 RFT of:
5 x Rope Climbs to 15′
25 x Back Squats (85/60kg)
Split work evenly.
Advanced WOD
A: Brian (Time)
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
Back Squat weight is 85/60kg
25 Feb 2016
Fri 26 Feb
CrossFit 3000 South Melbourne – CrossFit
Speed
A: 6 x 200m (Time)
6 x 200m Runs for total time
Rest 1 Min b/w efforts
Metcon
B: Metcon (Calories)
Tabata Row – 8 x 20:10 Intervals on Rower.
Score is total Calories.
C: Metcon (AMRAP – Reps)
Tabata Push-Ups – Score is total reps
Rx + = Strict HSPU
D: Metcon (AMRAP – Reps)
Tabata Walking Lunges – Score is total reps.
24 Feb 2016
Thurs 25 Feb
CrossFit 3000 South Melbourne – CrossFit
Skill Development
A: Handstand Hold (5 x 40 sec holds )
Metcon
B: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP of:
7 x Push Press (60/43kg)
14 x Sit Ups
7 x Burpees to 6′ target
Finisher
C: L-Sit (3 Attempts for max time ‘L’ Sit)
23 Feb 2016
Wed 24 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Hang Power Snatch (5 x 3 @ 75%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 10 mins of:
7 x Squat Clean (60/42.5kg)
250/200m Row
Rest 3 mins, then
C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 7 mins of:
10 x Deadlift @ 80/55kg (Rx+ = 100/70)
Run 200m
22 Feb 2016
Tues 23 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 7 Mins, complete
7 x Thrusters 45/30kg
B: Metcon (Weight)
EMOM for 6 Mins, complete
12/9 Wall Balls (9/7kg to 10′)
Metcon
C: Metcon (Time)
4 RFT of:
200m Run
12 x Russian KB Swings (32/24kg)
8 x T2B
21 Feb 2016
Mon 22 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Time)
6 RFT of:
5 x Power Cleans (70/45kg)
5 x Front Squat
5 x Push Jerk
Metcon
B: Metcon (Time)
5 RFT of:
30 x Double Unders
10 x Box Jumps (30/24″)
10 x Pull-Ups
19 Feb 2016
Sat 20 Feb
CrossFit 3000 South Melbourne – CrossFit
Skill Development
A: Metcon (Time)
Muscle-Up & HSPU Skill Practice
12 Mins
Metcon
B: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB Weight is 32/24kg
18 Feb 2016
Fri 19 Feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
Row 2000m/1500m for time.
EMOM during the row except 0:00
Complete 3 x Box Jumps to 24/20″
**15 Min Cap**
B: Metcon (Time)
4 RFT:
10 x Hand-release Pushups
8 x Box Jump Overs @ 24/20″
6 x KB Goblet Squats (24/16kg)
**15 Min Cap**
