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2016
Archive for: August
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09 Aug 2016

Wed 10 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Time)

5 – 4 – 3 – 2 – 1 reps for time of:

Power Clean 80/55kg

Front Squat 80/55kg

Metcon

B: Metcon (Time)

3 RFT of:

10 x Deadlift (100/70kg)

400m Run

C: Metcon (Distance)

In teams of 3-4 complete:

Max Distance Prowler (80/50kg) in 4 Mins

08 Aug 2016

Tues 9 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:=

2 x Ropeclimbs to 15′

10 x Strict HSPU

B: Metcon (Weight)

EMOM for 12 Mins complete:

Odd – 3 x Back Squats @ 80%

Even – Max Strict Pull-Ups/Strict MU

Skill Development

C: Metcon (No Measure)

Handstand Hold – 5 x 30secs

**Scale to Static Barbell Hold if required**

07 Aug 2016

Mon 8 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rds of the Complex:

1 x High Hang Snatch @ 50-60%

2 x Hang Power Snatch

Metcon

B: Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

05 Aug 2016

Sat 6 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

Metcon (Time)

‘The Separator’ – Mortal Edition

With a 30 Min time cap:

12 x Strict HSPU

15 x Back Squats From Floor @ 60/45kg

20 x Burpees

9 x Strict HSPU

18 x Front Squats @ 50/35kg

20 x Burpees

6 x Strict HSPU

21 x OHS @ 40/25kg

20 x Burpees

Rx+ = 4″/2″ Def Strict HSPU, Back Sq @ 80/55, Front Sq @ 70/50, OHS @ 60/45

04 Aug 2016

Fri 5 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (No Measure)

7 Min AMRAP – FOR QUALITY

5 x Strict Pullup – 2 second pause at top and bottom.

Then 50 x DU in as few sets as possible.

B: Metcon (Time)

For time:

5 Rope Climbs, Row 100m

4 Rope Climbs, Row 200m

3 Rope Climbs, Row 300m

2 Rope Climbs, Row 400m

1 Rope Climbs, Row 500m

03 Aug 2016

Thur 4 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 8 mins complete:

2 x Hang Snatch (full or power) +

1 x Snatch Balance (or BTN Snatch Grip Push Press)

Movement is dependant on your moblility/stability

B: Metcon (AMRAP – Reps)

Tabata Front Squats

8 rounds 0:20 on 0:10 off of:

Front Squats @ 50/35kg

Score is lowest # of reps for any round – Do not pace – go 100% from the start!

C: Metcon (AMRAP – Reps)

Tabata KB Swings @ 32/24kg

Score is lowest # of reps for any round – Do not pace – go 100% from the start!

02 Aug 2016

Wed 3 Aug

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (Time)

2 km Run for time

**16 min cap** Can be scaled to 1600m,1200m etc..

Metcon

B: Metcon (Time)

18-15-12 reps for time of:

Bench Press @ 80/50kg

Ring Dip

Complete 3 x Wall Walks after each round

eg. 18 Bench, 18 dips, 3 WW, 15,15, 3 etc

Rx+ = 10m HS Walk instead of Wall Walk

01 Aug 2016

Tues 2 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

B: Metcon (Weight)

EMOM for 12 mins complete:

Odd: 3 x Hang Power Clean + 1 Push Jerk

Even: 30 second Hollow Hold


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