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2016
Archive for: September
Page 2
19 Sep 2016

Tues 20 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

‘Strong Like Steel’

5 RFT of:

10 x Back Squats (100/70kg)

40m Farmers Walk (64/48kg)

Run 400m

Rest 2 minutes b/w rounds

**Back Squat off racks**

Skill Development

B: Turkish Get Up (3 x 3 each Arm)

18 Sep 2016

Mon 19 Sep

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Power Snatch (EMOM for 6 Mins complete 5/4 Reps @ 45/30kg)

Weightlifting

B: Squat Clean and Jerk (10 Mins to build to heavy double)

Push Jerk

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Mins of:

5 x Deadlift @ 60/42.5kg

5 x Hang Power Clean

5 x Push Jerk

16 Sep 2016

Sat 17 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (3 x 3 @ 70%)

Metcon

B: Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Deadlift weight is 114/80kg

15 Sep 2016

Fri 16 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (E2MOM for 10 Mins – 5 x Back Squats)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

200m Run

7 x Ring Dips

2 x Rope Climbs

Advanced WOD

or C: Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
**18 Min Time Cap**

14 Sep 2016

Thurs 15 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 5 Mins complete:

3 x Squat Clean and Split Jerk @ 50/35kg

Metcon

B: Metcon (Time)

15 – 10 – 5 reps for time of:

Push-Press (50/35kg)

Pull-Ups

Rest 5 Mins, then

C: Metcon (Time)

15 – 10 – 5 reps for time of:

Power Cleans (70/50kg)

Bar-Facing Burpees

13 Sep 2016

Wed 14 Sep

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3- Position Snatch (HH, H, Floor) @ 45/30 kg

Metcon

B: Metcon (Time)

“Boat Race”

3 Rds for total time:

500m Row

400m Run

3 mins rest between rounds.

C: Metcon (Distance)

3 x 20 Secs Max Distance Prowler @ 100/60kg

Rest 1-2 mins b/w efforts

12 Sep 2016

Tues 12 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 – 5 – 5 – 3 – 3 – 3 )

Hold Bar Overhead for 10s on last rep of each set

Metcon

B: Metcon (Time)

For time:

800m Run

21 x Front Squats (40/30kg)

21 x KB Swings (24/16kg)

400m Run

15 x Front Squats (40/30kg)

15 x KB Swings (24/16kg)

200m Run

9 x Front Squats (40/30kg)

9 x KB Swings (24/16kg)

(Rx+ = Front Squat @ 60/42.5kg)

11 Sep 2016

Mon Sep 12

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (4 Rounds for reps)

A1 – Complete 1 Set MAX UB Banded PU, Strict Pull-ups, Strict C2B or MU

A2 – Complete 4 x sets of 66% of A1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

2 x Wall Walks

14 x T2B

21 x Air Squats

Rest 3 Mins, then

C: Metcon (Time)

15 – 12 – 9 reps for time of:

Walking Lunge w/plate on chest @ 20/10 kg

Med Ball sit ups @ 9/7 kg

Pushups

09 Sep 2016

Sat 10 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Clean (5 – 3 – 3 – 2 – 2 – 2)

Metcon

B: Metcon (Time)

For time:

50 x Goblet Squats 24/16kg

400m Run

15 x Power Clean & Jerk @ 65/40kg

800m Run

15 x Power Clean & Jerk @ 65/40kg

400m Run

50 x Goblet Squats 24/16kg

08 Sep 2016

Fri 9 Sep

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Shoulder Press (7 – 5 – 3 – 3 – 3 – 2 – 2)

Metcon

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rx Plus = 2 rds