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2016
Archive for: November
30 Nov 2016

Thur 1 Dec

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Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 Mins (5 Rds)

1 x Pause Split Jerk

1 x Split Jerk

Metcon

B: Metcon (Time)

5 RFT of:

10 x Squats Cleans 60/43kg

10 x Ring Dips

Advanced WOD

or C: Metcon (Time)

5 RFT of:

10 x Squats Cleans 80/55kg

6 x Muscle Ups

29 Nov 2016

Wed 30 Nov

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Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

10 x Deadlifts @ 100/70kg

50 x Double Unders

28 Nov 2016

Tues 29 Nov

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Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 rounds of the complex:

Hang Snatch

Snatch

Overhead Squat

Metcon

B: Metcon (Time)

10 – 1 Reps for time of:

Clean & Jerk @ 50/35kg

Bar-Facing Burpees

Rx+ = 70/50kg

27 Nov 2016

Mon 28 Nov

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Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

EMOM for 8 mins complete:

3 x T2B

3 x Pull-ups

3 x C2B Pull-Ups

Stay on the bar between movements if you can.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP of:

5 x Strict HSPU

10 x Pistols (alternating)

15 x Sit Ups

Weightlifting

C: Pause Back Squat (5 x 2 – with 2s pause at rock bottom)

25 Nov 2016

Sat 26th Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
**Time Cap 10 mins**

Rx Weight is 61/43kg

B: Anniversary WOD (Time)

3 RFT of:

21 x Burpees

21 x KB Swings @ 24/16kg

12 x Pull-Ups

24 Nov 2016

Fri 25 Nov

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Clean (3 – 3 – 3 – 3 – 3 (Squat Clean))

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

10 x T2B

20 x Sit Ups

100m Run

Rest 2 Mins, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

30 x DU

20 x Air Squats

10 x Push Ups

23 Nov 2016

Thur 24 Nov

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 rds of:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

Metcon

B: Metcon (Time)

21 – 15 – 9 – 15 – 21 reps for time of:

Wall Ball 9/7kg

Box Jump 24/20″

200m Run after every round (including the last round)

22 Nov 2016

Wed 23 Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
**12 Min Time Cap**

Rx Weights are 43/30kg

Weightlifting

B: Deadlift (6 x 3 Every rep must be lowered under control)

21 Nov 2016

Tues 22 Nov

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (4 Rounds for distance)

Row 4 x 1 min for max distance

Rest approx 2 min b/w rds

Weightlifting

B: Metcon (Weight)

E2MOM for 10 mins (5 rds) complete:

1 x High Hang Snatch

1 x Pause Snatch (1 sec at knee)

1 x Snatch

C1: Turkish Get Up (4 x 3 (each arm))

C2: Metcon (No Measure)

4 x 10 Alternating Pistols for quality

20 Nov 2016

Mon 21 Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Min of:

1 x Rope Climbs to 15′

6 x Strict HSPU

8 x Box Jumps @ 30/24″

Weightlifting

B: Paused Front Squat (6 x 2 with 5 sec pause in bottom position.)

10 x Superman Rocks b/w each set


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