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2016
Archive for: July
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07 Jul 2016

Fri 8 July

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CrossFit 3000 South Melbourne – CrossFit

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Rx Push Press weight is 52.5/35kg

06 Jul 2016

Thurs 7 July

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CrossFit 3000 South Melbourne – CrossFit

A1: Bench Press (5 x 10)

A2: Pistols (5 x 10 Alternating Pistols)

Metcon

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Deadlift @ 100/70kg

Sit-up

Wallball @ 9/7kg to 20′

Sit-Up

05 Jul 2016

Wed 6 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Clean (15 Mins to build to a heavy double)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

1, 2, 3, 4 etc of

Squat Cleans @ 75% of your heavy double

30 x DU after each round

04 Jul 2016

Tues 5 July

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A1: Weighted Pull-ups (5 x 3)

Or Strict, or Strict Band Pull-Ups

A2: Weighted Dips (5 x 3)

Or Strict, or Strict Band Dips

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

7 x C2B

9 x Ring Pushups

Finisher

Metcon (No Measure)

20 x Strict T2B

03 Jul 2016

Mon 4th July

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For time:

50 x Burpees, and

2000m Row

Weightlifting

B: Back Squat (7 Sets of 5 Reps)

Use the same weight for all sets

01 Jul 2016

Sat 2 Jul

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CrossFit 3000 South Melbourne – CrossFit

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Squat Clean weight is 43/30kg


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