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2016
Archive for: May
31 May 2016

Wed 1 June

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (Time)

For total time – 4 x 200m Runs – Rest 1 mins b/w efforts

Weightlifting

B: Hang Power Snatch (2 x 75% – E2MOM for 10 Mins)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Walking Lunges (10/5kg – Plate on Chest)

30 x Double Unders

15 x KB Swings 24/16kg

30 May 2016

Tues 31 May

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 18 mins complete:

1 – 7 x T2B

2 – 7 x Strict HSPU

3 – 7 x Pull-Ups (Rx+ = 3 x RMU)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

8 x Burpees

8 x Box Jumps

16 x Sit Ups

29 May 2016

Mon 30 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Clean (3 – 3 – 3 – 3 – 3)

Squat Clean

Metcon

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

27 May 2016

Sat 28 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A : Metcon (AMRAP – Reps)

With a running clock:

0-10:00 – Run 1.6 km, then into

Max reps Deadlift @ 80/55kg

10:00-13:00 – Rest.

Metcon (AMRAP – Reps)

13:00 – 20:00 – Run 800m, then into max reps of:

Power Clean & Jerk @ 60/40kg

20:00-23:00 – Rest

C: Metcon (AMRAP – Reps)

23:00 – 27:00 – Run 400m, then into max reps of:

Thrusters @ 40/30kg

Score is # Reps on bar for each movement

26 May 2016

Fri 27 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

15 x Cal Row

10 x Pullups

5 x Burpee Box Jumps @ 24/20″

B: Metcon (Time)

4 RFT of:

200m Run

12 x Strict HSPU

25 May 2016

Thu 26 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

3 RFT of:

10 x Bench Press @ 80/50kg

15 x Squat Clean @ 65/45kg

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

5 x Left Arm DB Snatch

5 x Right Arm DB Snatch

12 x Russian KB Swing @ 32/24kg

24 May 2016

Wed 25 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (3 x Reps EMOM for 10 Mins )

80% Max – No Misses!

Metcon

B: Metcon (Time)

‘Triple 1’ – For time:

100 x DU

1000m Row

1000m Run

1000m Row

100 x DU

23 May 2016

Tues 24 May

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (Weight)

EMOM for 16 mins complete:

Even: 5 x Strict Press

Odd: 10 x T2B

Metcon

B: Metcon (Time)

12 – 9 – 6 reps for time of:

Deadlifts @ 125/85kg

Ring Dips (Rx + = Ring MU)

22 May 2016

Mon 23 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

10 x Front Squats @ 80/55kg (from floor)

12 x C2B Pull-Ups

12 x Bar-Facing Burpees

Rx+ = OHS @ 60/42.5kg

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

5 x Wallballs 9/7kg to 10′

5 x Pullups

10 x Walking Lunges

20 May 2016

Sat 21 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (10 Mins to work a Heavy Single)

Metcon

B: Metcon (Time)

10 RFT of:

200m Run

10 x Back Squats

Weight is approx 40-50% of HS


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