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2016
Archive for: August
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21 Aug 2016

Mon 22 Aug

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CrossFit 3000 South Melbourne – CrossFit

Bear Complex (5 Rounds of 7 sets of the complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Each round of 7 sets must be UB

19 Aug 2016

Sat 20 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (12 mins to work to 10RM )

Metcon

B: Metcon (3 Rounds for reps)

‘Same Same, But Better’

3 Rounds, each a 5min AMRepAP of:

Min 1: Max Cluster @ 45/30kg

Min 2: Max Cal Row

Min 3: Max Push-ups (Rx Plus = HSPU)

Min 4: Max Russian KB @32/34kg

Min 5: Max Pullups

Rest 1 min b/w rds

Score is total reps per round

18 Aug 2016

Fri 19 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Weight)

EMOM for 14 min complete:

Even: 3 x Deadlift

Odd: 8 x Bar-facing Burpees

If you fall behind, EMOM becomes an AMRAP

B: Metcon (Time)

For time:

200 x DU (100 x Att)

800m Run

50 x KB Box Step ups @ 20/16″ with 16/12kg (per hand)

17 Aug 2016

Thurs 18th Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

2 x Ropeclimbs to 15′

20 x Back Squat (45/30kg) – No Racks

Rx+ = Legless & 60/40kg

B: Metcon (Time)

5 RFT of:

20m OHWL @ 20/10kg

15 x Push Press @ 45/30kg

10 x T2B

Rx+ = Push Press @ 60/45kg

& GHD instead of T2B

16 Aug 2016

Wed 17th Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (12 Mins to find 2RM)

**Score is heaviest lift without a miss**

B: Clean and Jerk (12 Mins to find 2RM PCl & Push Jerk)

**Score is heaviest lift without a miss**

C: Good Mornings (5 x 5 (Each Side) Split Good mornings @ 20/15kg)

15 Aug 2016

Tues 16th Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Heaving Snatch Balance (5 x 3 w/ 3s pause at receiving/bottom position)

If mobility is limited sub in Behind the Neck, Snatch Grip Push Jerk

B: Paused Front Squat (5 x 5 w/ 2s pause at bottom – no bounce)

Metcon

C: Metcon (AMRAP – Reps)

With a running clock:

0-3 mins = 35/25 cal row into Max Push Jerk (45/35kg)

Rest 1 Min, then

4-7 mins = 400m Run into Max Hang Power Clean (45/35kg)

Rest 1 Mins, then

8-11 mins = 30/20 cal row into Max Wall Ball (7/9kg)

**Score is total number of Lifts & Wall Balls**

14 Aug 2016

Mon 15 Aug

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Handstand Push-ups (3 x Max UB HSPU with 90 Sec Rest b/w sets)

Rx+ = Same Deficit for all 3 sets

B: Ring Dips (3 x Max UB Dips with 90 Sec Rest b/w sets)

Rx+ = Same weight for all 3 sets

C: Pull-ups (3 x Max UB STRICT Pull-Ups with 90s Rest b/w sets)

Rx+ = Same weight for all 3 sets

Metcon

D: Metcon (AMRAP – Reps)

Complete AMRAP in 11mins of:

10 x Box jumps @ 24/20″

10 x Air Squats

10 x Burpee

12 Aug 2016

Sat 13 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

“The Six” – 6 RFT of:

6 x HSPU

6 x Clean and Jerk @ 70/50kg

6 x K2E

6 x Burpees

6 x Russian KB swings @ 32/24kg

6 x C2B Pullups

Advanced WOD

B: The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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To learn more about The Seven click here
Thruster weight is 61/43 kg

Deadlift weight is 110/75 kg

**40 Min Cut-Off**

11 Aug 2016

Fri 12 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For time:

30 x Ring Pull-Ups

30 x Calorie Row

30 x Box Jumps 24/20″

400m Run

30 x Box Jumps 24/20″

30 x Calorie Row

30 x Ring Pull-Ups

Weightlifting

B: Bent Over Row (5 x 5)

10 Aug 2016

Thurs 11 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (5 – 4 – 3 – 2 – 2 – 2)

Can be Push Jerk if that is your preferred Jerk.

Metcon

A: Metcon (Time)

21 – 15 – 9 Reps for time of:

Thrusters 43/30kg

T2B

Wall Balls 9/7kg to 10′

Push-Ups