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2016
Archive for: March
31 Mar 2016

Fri 1st April

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (Time)

For time:

40 x Power Clean & Jerk @ 70/50kg

Every time you drop the bar, run 100m.

30 Mar 2016

Thurs 31 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Only choose Mary if you can Rx it, and crush Cindy. Otherwise do Cindy.

29 Mar 2016

Wed 30 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (5 x Sets of 3-Position Power Snatch)

High Hang, Hang, Hover at 2″

B: Metcon (2 Rounds for weight)

EMOM 10:

Odd: 5 x Front Squats (off the floor)

Even: 5 x Deadlift

Metcon

C: Metcon (Calories)

Max Calories Row in 12 Mins, completing 3 x Burpees at start of every minute (including 0:00)

28 Mar 2016

Tues 29 Mar

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

In 10 Min run 1000m,

then complete Max Reps of HSPU in time remaining.

B: Metcon (AMRAP – Reps)

In 8 Min run 800m,

then complete Max Reps of C2B Pull-Ups in time remaining.

C: Metcon (AMRAP – Reps)

In 6 Min run 400m,

then complete Max Reps of Strict Ring Dips in time remaining.

27 Mar 2016

Mon 28 Mar

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CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

A.: Metcon (Time)

For time:

80 x Cal Row

70 x Box Jump over @ 24/20″

60 x Thrusters @ 42.5/30kg

50 x T2B

60 x Thrusters @ 42.5/30kg

70 x Box Jump over @ 24/20″

80 x Cal Row

1 x Partnber working at a time, divide all work evenly.

25 Mar 2016

Sat 26 Mar

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Announcements

Easter Monday – Partner WOD at 5:15pm; CFG 16.5 at 6:15pm
Tuesday – Normal classes resume.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Clean and Jerk (15 Mins to build to 1RM)

Metcon

B: Metcon (Time)

For Total Time, complete:

5 Round of;

10 x C2B Pull-ups

10 x Front Squats (75/50kg)

10 x Burpees

Then, directly into…

21 – 15 – 9 reps of:

Russian KB Swings 32/24kg

Burpees

23 Mar 2016

Thurs 24 Mar

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Announcements

Easter Hours:
Good Friday – Closed
Easter Saturday – 8am WOD, 9am WOD, 10am Mobility
Easter Sunday – Closed
Easter Monday – Partner WOD at 5:15pm; CFG 16.5 at 6:15pm
Tuesday – Normal classes resume.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A.: Metcon (Time)

Accumulate either:

30 x MU or MU Progressions

or 30 x Dips & 30 x Pull-Ups

B: Max Height Box Jump (Distance)

Max Height Box Jump
7 Mins ONLY to find Max jump

C: Metcon (AMRAP – Rounds and Reps)

In Pairs, complete AMRAP in 12 Mins of:

100m Run

20m Walking Lunges

20m Farmers Carry (64/48kg)

**Alternate movements**

D: Prowler Push (20m as Heavy as possible)

22 Mar 2016

Wed 23 Mar

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Announcements

Easter Hours:
Good Friday – Closed
Easter Saturday – 8am WOD, 9am WOD, 10am Mobility
Easter Sunday – Closed
Easter Monday – Partner WOD at 5:15pm; CFG 16.5 at 6:15pm
Tuesday – Normal classes resume.

CrossFit 3000 South Melbourne – CrossFit

Metcon

Metcon (Time)

For time:

50/40 Calorie Row

40 x Box Jump Overs, 24/20

30 x Deadlifts (80/55kg)

20 x Wall Balls 9/7kg

20 x C2B Pull-Ups (Rx + = 10 x Ring MU)

20 x Wall Balls 9/7kg

30 x Deadlifts (80/55kg)

40 x Box Jump Overs, 24/20

800m Run

21 Mar 2016

Tues 22 Mar

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Announcements

Easter Hours:
Good Friday – Closed
Easter Saturday – 8am WOD, 9am WOD, 10am Mobility
Easter Sunday – Closed
Easter Monday – Partner WOD at 5:15pm; CFG 16.5 at 6:15pm
Tuesday – Normal classes resume.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A.: Metcon (Time)

For time

15 x Thrusters (45/30kg)

400m Run

100 x Double Unders (50 x Att)

400m Run

15 x Thrusters (45/30kg)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10mins of:

200m Run

4 x Power Cleans (50/35kg)

6 x Push Press (50/35kg)

20 Mar 2016

Mon 21 Mar

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Announcements

Easter Hours:
Good Friday – Closed
Easter Saturday – 8am WOD, 9am WOD, 10am Mobility
Easter Sunday – Closed
Easter Monday – Partner WOD at 5:15pm; CFG 16.5 at 6:15pm
Tuesday – Normal classes resume.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Snatch (2 – 2 – 2 – 2 – 2)

Power or Squat

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 Mins of:

3 x Squat Cleans (65/45kg)

3 x Hang Power Clean

3 x Front Squat

3 x Push Jerk

Weightlifting

C: Back 1 & 1/4 Squats (5 x 3 @ 70%)


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