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2016
Archive for: September
30 Sep 2016

Sat 1 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or B: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
If you fall behind the clock, you must stop at 20 Mins.

29 Sep 2016

Fri 30 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for reps)

‘Fire Gone Bad’

3 Rds, Each is a 5 min AMRepAP of:

1 Min – 10m Prowler Push or Plate Pull Max Reps

1 Min – Medball Run

1 Min – Weighted Step Ups DB/KB

1 Min – Overhead Sandbag Press

1 Min – Max Burpees

1 Min – Row (Calories)

Rest 1 Min b/w rounds

Skill Development

B: Metcon (No Measure)

80m Overhead 1 Arm KB Walk

(Swap arms each 10m)

C: Metcon (No Measure)

80m 1 Arm Farmers Walk

(Swap arms each 10m)

28 Sep 2016

THURS 29 SEP

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

10 – 8 – 6 – 4 – 2 reps of Push Jerk

2 – 4 – 6 – 8 – 10 reps of Hang Power Cleans

Run 200m b/w each round, and after final round.

**15 Min Time Cap**

B: Metcon (Time)

Swinging Annie

50 – 40 – 30 – 20 – 10 reps for time of:

Russian KB Swings

Double-Unders (Scale to 50% Attempts)

27 Sep 2016

Wed 28 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (No Measure)

Push Press – 5 x 5

5 sec overhead hold on last rep of each set

Metcon

B: Metcon (No Measure)

15 Min AMRAP of:

8 x Ring Dips

10 x Box Jump Overs

12 x Thrusters

20/15 x Cal Row

26 Sep 2016

Tues 27 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (No Measure)

Power Snatch 3 x 2

B: Metcon (No Measure)

Snatch 4 x 2

C: Metcon (No Measure)

Clean & Jerk 5 x 3

D: Metcon (No Measure)

Tempo Back Squat 5 x 3

3 Secs down, No pause – explode straight up.

25 Sep 2016

Mon 26 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (No Measure)

Pause Front Squats: 7 x 2

2 Sec Pause at bottom of each rep

Metcon

B: Metcon (Time)

6 rounds of:

30 x Double Unders

10 x Straddle V-Sit Ups

10 x Strict HSPU

C: Metcon (No Measure)

5 x 40 Sec Hollow Hold

(Scale to Hollow Bent Leg Hold)

Complete 10 x Cat/Cow between sets

23 Sep 2016

Sat 24 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon

Metcon (Time)

Climb the Pyramid

For time:

10 x Push Press (65/45kg)

15 x Front Squat

20 x Power Cleans

25 x C2B Pull-ups

30 x Burpees to 6′ Target

35 x T2B

40 x Box Jumps (24/20″)

45 x Wall Balls (9/7kg)

50 x Walking Lunges

800m Run

**40 min Time Cap**

22 Sep 2016

Fri 23 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Advanced WOD

or B: Metcon (AMRAP – Rounds and Reps)

AWOD – Warwick Farms

20min AMRAP of:

3 x Rope Climbs to 15′

9 x Ring Dips

12 x Russian KB Swings 32/24kg

21 Sep 2016

Thurs 22 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Sumo Deadlift (5 x 3)

Metcon

B: Metcon (Time)

For Time:

10 x Cal Row

20 x DU

20 x Cal Row

40 x DU

30 x Cal Row

60 x DU

40 x Cal Row

80 X DU

**20 Min Time Cap**

20 Sep 2016

Wed 21 Sep

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: 30 Muscle-Ups (Time)

30 muscle-ups for time
Scale to 20 x Progressions

**12 Min Cut Off**

Metcon

B: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP of:

6 x Strict HSPU (Rx+ = Wall Facing)

8 x K2E

10 x Pistols (alternating)

Weightlifting

C: Front Squat (8 x 60%, 6 x 70%, 6 x 75% 6 x 80%)


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