82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Blog Archive

Home
2016
Archive for: November
Page 2
18 Nov 2016

Sat 19 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

“Tommy Mac” (Modified)

2 RFT of:

12 x Burpees

12 x Thrusters @ 52.5/35kg

12 x Burpees

12 x Clean & Jerk (AWOD – PSnatch)

12 x Burpees

12 x Push Jerk

12 x Burpees

12 x Hang Squat Cleans

12 x Burpees

12 x Front Squats (AWOD – OHSqt)

17 Nov 2016

Fri 18 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

5 RFT of:

10 x Deadlifts (M = BW, F = 0.75 x BW)

250m Row

Rx+ = 1.5/1 x BW

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

50 x Double Unders

25 x Wall Balls @ 9/7kg

Flexibility

C: Metcon (No Measure)

Abmat Crawl 5 x 10m

16 Nov 2016

Thu 17 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (4 Rounds for time)

Every 4:00 for 16:00 (4 Rounds):

400m Run

10 x Pull-ups

8 x T2B

6 x C2B Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

B. Complete AMRAP in 10 Mins of:

100m Run

10 x Strict HSPU

20 x Walking Lunges

10 x Ring Dips

15 Nov 2016

Wed 16 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (4x 60%, 4x 65%, 4x 70%, 2x 75% x 2)

B: Back Squat (4x 70% x 2 Sets, 4x 80% x 2 Sets)

Metcon

C: Metcon (Time)

5 RFT of:

5 x Hang Power Cleans

5 x Front Squats

5 x Push Jerks

14 Nov 2016

Tues 15 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (Time)

For total time: Run 8 x 200m in pairs. Relay style.

Metcon

B: Metcon (Time)

3 RFT of:

5 x Bench Press (BW/0.66 BW)

10 x Strict Pull Ups

20 x Sit Ups

20m Farmers Walk @ 64/48kg

Flexibility

C: Cossack Squats (3 x 10 (each side counts as 1))

13 Nov 2016

Mon 14 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Advanced WOD

or B: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Flexibility

C: Metcon (No Measure)

Up/Down Dogs 5 x 10

11 Nov 2016

Sat 12 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Game Time – For Time:

10 x Hang Squat Clean (42.5/30kg)

15 x Ring Push Ups

30 x Pull-ups

400m run

21 x Thrusters

800m run

21 x Thrusters

400m run

30 x Pull-ups

15 x Ring Push Ups

10 x Hang Squat Clean

10 Nov 2016

Fri 11 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 Mins complete:

1 x Hang Power Snatch @ 75%

1 x Power Snatch

Metcon

B: Metcon (Time)

3 RFT of:

Run 200 meters

8 x Deadlifts (80/55kg)

Run 200 meters

6 x Front Squats

Run 200 meters

4 x Power Cleans

09 Nov 2016

Thu 10 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (5 – 5 – 5 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

10 x HR Push Ups

10 x Box Jumps (24/20″)

10 x Pull-ups

10 x Sit Ups

Finisher

C: Metcon (No Measure)

Accumulate either:

10 x Skin the Cats, or

30 x Quality Pistols

08 Nov 2016

Wed 9 Nov

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Macho Man (AMRAP – Rounds and Reps)

EMOM for as Long as Possible, complete:

3 x Power Cleans @ 84/60kg

3 x Front Squats

3 x Jerks
If you fall behind, complete AMRAP in 10 Mins.

Weightlifting

B: Snatch Grip Deadlift (5 x 3 with 1 Sec Pause at Knee.)

10 x Band Pull-Aparts b/w each set