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2016
Archive for: June
30 Jun 2016

Fri 1 Jul

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (Time)

A. Complete 15 Strict MU for time. Or 30 MU Progressions for Quality

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

250m Row

10 x Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

30 x DU

10 x T2B

29 Jun 2016

Thu 30 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
**30 Min Time Cap**

Finisher

L-Sit (Accumulate 120 Secs)

28 Jun 2016

Wed 29 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A. : CrossFit Games Open 14.5 and 16.5 (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
Farewell WOD for Louis and Eddie! Thanks lads, and good luck on the North-side.

Weightlifting

B: Bent Over Row (5 x 5)

27 Jun 2016

Tues 28 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rds of the following complex:

1 x Hang Power Snatch, 1 x Power Snatch, 1 x Squat Snatch

B: Metcon (Weight)

5 Rds of the following complex:

1 x Push Press, 2 x Push Jerk, 1 x Split Jerk

C: Clean Pull (4 x 3 @ 100% (of best clean))

26 Jun 2016

Mon 27 June

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

E2MOM for 10 Mins complete Max Reps Strict HSPU

**Score is total reps over the 5 sets**

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 Mins of:

200m Run

10 x Pull-Ups (Rx + = 5 x RMU)

20 x Push Ups

30 x Squats

Finisher

C: Metcon (No Measure)

Tabata Hollow Rock/Plank Hold

24 Jun 2016

Sat 25 June

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

21 – 15 – 9 reps for time of:

Power Clean @ 60/42.5kg

Ring Dips

400m Run

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Deadlift @ 80/60kg

Pushups

200m Run

23 Jun 2016

Fri 24 June

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

2 x Ropeclimbs to 15′

5 x Push Jerk @ 60/40kg

B: Metcon (Time)

3 RFT of:

12 x Alternating DB/KB Snatch

12 x Alternating Pistols

22 Jun 2016

Thurs 23 June

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

30 – 20 – 10 Reps for time of:

Calorie Row

Burpee Over Rower

Box Jump @ 24/20″

Weightlifting

B: Back Squat (3 x 10 – Same Weight for All Sets (65-70%))

21 Jun 2016

Wed 22 June

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

A. E2MOM for 10 mins complete:

1 x Hang Power Snatch

1 x Power Snatch

1 x OHS

Metcon

B: Metcon (Time)

4 RFT of:

12 x Thrusters @ 50/35kg (Rx+ = 60/42.5kg)

12 x Pullup (Rx+ = C2B)

*18 Min Time Cap**

20 Jun 2016

Tues 21 Jun

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

5 Rounds for Quality of:

5 x Strict T2B (Rx+ =10 x GHD)

2 x Wall Walk (Rx+ = 10m HS Walk)

10 x Tempo Ring Pushups (3s down, 2s @ bottom, 1s up, 3s @ top)

20 x Jumping Alternating Lunges

30 x Sec Hollow Hold on Bar (Rx+ = L-Hang on Bar)

B1: Metcon (Weight)

Super Set B1 & B2 (Rest after both movements are complete)

5 x 10 Glute Bridges

B2: Metcon (AMRAP – Reps)

And, 5 x Max Effort Ring pullups, Feet as high as possible.


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