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2016
Archive for: August
31 Aug 2016

Thur 1 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Rx Clean Weight is 84/56kg

B: Metcon (AMRAP – Rounds and Reps)

Freddy’s Farewell – 15 Min AMRAP of:

7 x C2B Pull-Ups

14 x Box Jumps 24/20″

200m Run

31 Aug 2016

Thur 8 Sep

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

Max Rope Climbs in 5 Mins

Metcon

B: Metcon (AMRAP – Rounds and Reps)

R U Ok? WOD – ‘Help a Mate’

Buy-in: 15 x Standing Partner Push-Ups

15 Min AMRAP of:

10 x Syncro Pull-Ups

10 x Back to Back Air Squats

200m Partner Carry/Farmers Carry at 64/40kg

10 x Foot Lock Abmat Sit Ups

10 x Deadlifts (Each) @ 100/60kg

200m Partner Carry/Farmers Carry at 64/40kg

30 Aug 2016

Wed 31 Aug

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: 4 x 400m Run (Time)

4 x 400m Run

Rest 2 min b/w efforts

Metcon

B: Metcon (Time)

For time, accumulate a total of:

12 x Rope Climbs to 15′

60 x Plate Overhead Sit Ups 10/5kg

120 x Russian KB Swings @ 24/16kg

Segment/Break the work up any way you want

**Time Cap = 20 mins**

29 Aug 2016

Tues 30 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (5 – 5 – 3 – 3 – 2 – 2 Up to 75%)

Power or Squat Snatch

1 sec Pause at Knee

B: Metcon (Weight)

6 Rds of:

1 x Behind the Neck Split Jerk

1 x Split Jerk
**Both with 2 Sec Pause in Receiving Position**

C: Snatch Pull (5 x 3 @ 100-110%)

28 Aug 2016

Mon 29 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Challenge WOD (AMRAP – Rounds and Reps)

AMRAP in 10 Mins of:

7 x Thrusters @ 50/35kg

7 x Pull-ups

7 x Burpees

Weightlifting

B: Back Squat (5 x 5 @ 75%)

26 Aug 2016

Sat 27 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Advanced WOD

B: Metcon (Time)

‘Like Luce’

3 RFT of:

Run 1 km

10 x Muscle-ups

100 x Squats (20/15kg)

*35 Min Cut Off

25 Aug 2016

Fri 26 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

5 rds for total time of:

20/15 Cal Row

10 x Burpees

Rest 30 secs b/w rds.

Skill Development

B: Metcon (No Measure)

Pistol Progessions & Practice

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Alternating Pistols

15/10 x Cal row

20 x Walking Lunges

24 Aug 2016

Thu 25 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: High-Hang Snatch (7 x 3 @ 50-65%)

Can be High Hang Power Snatch

Metcon

B: Metcon (Time)

10 – 1 Reps for time of:

Box Jump Overs (24/20″)

Push-Ups

Alternating DB Snatch

Skill Development

C: Handstand Hold (3 x 45 Seconds)

**Scale to Static Barbell Hold if required**

23 Aug 2016

Wed 24 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

8 x Deadlift (70/50kg)

6 x Hang Power Clean (70/50kg)

4 x Push Jerk (70/50kg)

30 x Double Unders

Rest 4 Mins, then

C: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

8 x Squat Cleans @ 45/30kg

200m Run

22 Aug 2016

Tues 23 Aug

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: 500m Row (Time)

Max Effort 500m Row

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Min of:

150m Row

7 x Strict HSPU

7 x V-Situps

3 Mins Rest, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Min of:

10 x Ring Push-ups

10 x Hollow Rocks

10 x Goblet Squats (24/16kg)

100m Run


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