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2016
Archive for: July
31 Jul 2016

Mon 1 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

3RFT of:

400m Run

21 x T2B

7 x Deadlift @ 100/70kg (Rx+ = 125/90kg)

B: Metcon (Time)

“Mini Chipper”

For time:

50 x Wall Ball 9/7kg to 10′

50 x Med Ball Situps

200m Run with Medball

29 Jul 2016

Sat 30 July

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CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

Metcon (Time)

In teams of 2 complete the following for time:

1k Row

40 x Ring Dips

60 x Push Press @ 60/40kg

80 x Russian KB swing @ 32/24kg

100 x DU

80 x Box Jumps 24/20″

60 x OHWL @ 20/10kg

40 x Pushups

1k Row
One Partner must hold a plank while the other partner works. If the either partner stops – the other must also. Divide all work evenly.

28 Jul 2016

Fri 29 Jul

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

A. For Quality:

6 Rounds of:

10 x Strict T2B

8 x 5 second Superman holds

6 x Strict Pullups

4 x Ring Dips

Advanced WOD

or B: Metcon (No Measure)

For Quality:

6 Rounds:

4 x Strict MU (or L-MU)

6 x GHD

8 x Back Extensions (on GHD)

10m HS Walk

27 Jul 2016

Thurs 28 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 8mins complete:

2 x Snatch (power or squat) @ 70% of 1RM

1 x OHS/Front Squat

Metcon

B: Metcon (Time)

B. “Mini-Murphish”

For time:

400m run with medball @ 9/7kg

40 x Pullups

60 x Pushups

80 x Airsquats

400m run with medball @ 9/7kg
Partition Pull-Ups, Push-Ups and Squats as required

26 Jul 2016

Wed 27 Jul

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Rx Weight is 70/50kg

Weightlifting

B1: Back Squat (4 x 3 building to heavy triple)

B2: Back Squat (1 Set Max Reps at 90% of B1)

25 Jul 2016

Tues 26 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Thruster (12 mins to find 5RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

B. 14 Min AMRAP:

200m Run

10 x Deadlift @ 80/55kg

10 x Alt Pistols (5/leg)

Finisher

C: Metcon (No Measure)

Tabata Hollow Rock

24 Jul 2016

Mon 25 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (5 Rounds for reps)

A. Strict Lynne – 5 Rounds for Max Reps of:

Bench Press (BW / 0.75 BW)

Strict Pull-Ups
No rest b/w Bench Press & Strict Pull-Ups

Advanced WOD

or B: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch 61/43kg

22 Jul 2016

Sat 23 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Thruster (10 mins to build to a 3RM)

Metcon

B: Metcon (Time)

5 RFT of:

8 x Sq Cl Thruster @ 50% of 3RM Thruster (Rx+ = 65%)

10 x C2B Pull-Ups

400m Run

21 Jul 2016

Fri 22 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

400m Row

40m Walking Lunge

10 x Strict HSPU

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Russian KB Swing @ 32/24kg

Box Jumps @ 24/20″

20 Jul 2016

Thurs 21 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (3 x Reps EMOM for 6mins)

Metcon

B: Metcon (Time)

For time, complete:

30 x Ring Dips

50 x Thrusters @ 30/20kg

40 x Wall balls @ 9/7kg to 10′

**17 min Cap**


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