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2017
Archive for: February
28 Feb 2017

Wed 1 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Squat Clean and Jerk (7 x 2 @ 85%)

B: Back Squat (5 x 3 @ 80%)

C: Metcon (No Measure)

EMOM for 8mins complete:

Odd: 20 x Russian KB Swings

Even: 15 x WallBalls

27 Feb 2017

Tues 28 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Pause Snatch (Power or Squat) (7 x 3 @ 70-75% )

Pause just above knee for 2 count.

B: Metcon (Time)

5 RFT of:

20m Walking Lunge 20/15kg

12 Burpees to Plate

* Use a plate for the Lunge *

26 Feb 2017

Mon 27 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: 2017 Challenge WOD (AMRAP – Rounds and Reps)

Complete AMRAP in 10 min of:

200m Run

5 x Power Cleans (65/45kg)

5 x Front Squats (same bar)

10 x Pullups

B: Metcon (Time)

For Time:

30 x Ring Dips

50 x Thruster @ 20/15kg

1000m Row or 800m Run

24 Feb 2017

Sat 25 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Partner/Team WOD

B: Metcon (Time)

Partner ‘Bulger’ 10 RFT of:

150m Sprint

7 x C2B Pull-Ups

7 x Front Squats @ 60/43kg

7 x HSPU

Complete 1 full round, then swap. i.e. 5 Rounds each.

23 Feb 2017

Fri 24 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch (5 x 2 @ 70%)

B: Metcon (Time)

10 – 1 Reps for time of:

Power Clean @ 70/50kg

**Run 100m after each set**

22 Feb 2017

Thu 23 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Pause Back Squat (6 x 3 @ 75% – Pause of 2 count in the bottom)

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

10 x Ring Dips

15 x Box Jump 24/20″

20 x Abmat Sit Ups

400m Run

21 Feb 2017

Wed 22 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Handstand Walk/Hold – 10 Mins Practice & Progression Work

B: Metcon (Time)

7 RFT of:

10 x Handstand Push-ups

2 x Rope Climbs to 15′

C: Metcon (Time)

15 – 12 – 9 reps for time of:

T2B

Wall Ball

20 Feb 2017

Tues 21 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (3 – 3 – 3 – 3 – 3 – 3)

B: Deadlift (5 – 5 – 3 – 3 – 3 – 2 – 2 – 2)

10 x Hollow Rocks b/w each set of DL

**Can be Sumo Deadlift if you prefer**

19 Feb 2017

Mon 20 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

2 x Push Press

2 x Push Jerk

B: Metcon (Time)

4 RFT of:

10 x Hang Power Cleans

15 x Hand Release Push Ups

200m Run

Advanced WOD

or C: Metcon (Time)

AWOD: 6 RFT of:

10 x Hang Power Snatches @ 45/30kg

10 x Over Bar Burpees

30 x DU

17 Feb 2017

Sat 18 feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

50 x Clean & Jerks @ 70/52.5kg
**EMOM (including the first), complete 5 x T2B**

B: Back Squat (5 – 3 – 2 – 2 – 2)


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