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2016
Archive for: July
Page 2
19 Jul 2016

Wed 20 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

“Surfer on Acid” – 3 RFT of:

400m Run

21 x Burpees

Finisher

B1: Metcon (Weight)

3 x 3 Per leg – Bulgarian Split Squat

B2: Metcon (Weight)

3 x 20 Weighted Sit ups – DB/Plate on chest

18 Jul 2016

Tues 19 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

4 RFT of:

20 x Cal Row

7 x Squat Cleans @ 65/45kg

B: Metcon (Weight)

EMOM for 12mins complete:

Odd: 5 x Deadlift @ 110/75kg

Even: 40 x DU

17 Jul 2016

Mon 18 July

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (3 Rounds for reps)

3 x Max Reps Pull-Ups

Weightlifting

B: Metcon (3 Rounds for reps)

3 x Max Reps Bench Press @ BW/0.75%

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

20 x Air Squats

10 x Push-Ups

15 Jul 2016

Sat 16 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Clean (3 – 3 – 2 – 2 – 1 – 1 )

Metcon

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx Weight is 60/42.5kg

14 Jul 2016

Fri 15 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

7 x T2B

10 x Thrusters (50/35kg)

200m Run

Rest 5 Mins, then

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

400m Run

21 x Wall Ball

12 x Pull-ups

13 Jul 2016

Thur 14 July

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CrossFit 3000 South Melbourne – CrossFit

Conditioning

A: Metcon (4 Rounds for distance)

4 x 60s Row – For Distance

Rest Approx 1:1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

50 x DU (25 x Att)

15 x Burpees

20/15 x Cal Row

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

40 x KB Swing @ 24/16kg

20 x Situps

20/15 x Cal Row

12 Jul 2016

Wed 13 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Legs vs Arms

For time:

1200m Run

21 x Push Jerk @ 70/50kg

800m Run

15 x Push Jerk @ 70/50kg

400m Run

9 x Push Jerk @ 70/50kg

200m Run

11 Jul 2016

Tues 12 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rds of the Snatch Complex:

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

B: Metcon (Weight)

6 rds of of the Clean Complex:

1 x Clean Pull

1 x Power Clean

2 x Front Squat

C: Tyre Flips (Max Tyre Flips in 30 Secs)

10 Jul 2016

Mon 11 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A1: Push Press (5 – 5 – 5 – 5 – 5)

A2: Metcon (No Measure)

“L” Hang or L- Sit Hold

Accumulate 20 seconds L-Hang/Sit b/w each set

B: Metcon (Time)

5 RFT of:

2 x Rope Climbs to 15′

10 x Box Jumps (30/24″)

20 x Walking Lunges

Finisher

C: Metcon (No Measure)

Handstand Hold or OverHead Barbell Hold

5 x 30 Secs, Rest 1 Min b/w holds.

08 Jul 2016

Sat 9 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (6 Rds of 1 x Behind Neck Split Jerk 1 x Split Jerk)

Metcon

B: Metcon (Time)

5 RFT of:

50 x Air Squat

12 x HSPU

12 x K2E

400m Run