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2017
Archive for: March
31 Mar 2017

Sat 1 Apr

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CrossFit 3000 South Melbourne – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

30 Mar 2017

Fri 31 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 10 Mins:

5 x Strict HSPU

10 x Hollow Rocks

B: Metcon (Time)

10 – 1 reps for time of:

Russian KB Swings

Abmat Sit Ups

Push-Ups

29 Mar 2017

Thu 30 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (5 x 3 @ 75-80% – Fast!)

B: Metcon (Time)

3 RFT of:

21/15 Cal Row

15 x Pull-ups

9 x Burpees to 6′ Target

28 Mar 2017

Wed 29 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (5 Rds of: 1 x Power, 1 x Squat Snatch)

B: Clean and Jerk (6 rds: 1 x Clean (Squat or Power) + 2 Split Jerks)

27 Mar 2017

Tue 28 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

50 x Double Unders

10 x Thrusters (45/30kg)

Rx+ = DB Thrusters 22.5/15kg each

B: Deadlift (5 – 5 – 4 – 4 – 3 – 3)

26 Mar 2017

Mon 27 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

10 x C2B Pull-Ups

10 x Ring Dips

10 x Power Cleans (50/35kg)

400m Run

Advanced WOD

or B: Metcon (Time)

AWOD – 5 RFT of:

10 x Ring MU

10 x Squat Cleans (60/43kg)

400m Run

24 Mar 2017

Sat 25 Mar

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

5 RFT of:

3 x Rope Climbs

6 x Push Jerks (Heavy)

12 x Deadlifts (Same bar)

15 x V-Sit Ups

30 x Wall Ball

Rx + = 7 RFT

23 Mar 2017

Fri 24 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: 4 x 400m Run (Time)

4 x 400m Run

Rest 2 min b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Over Bar Burpees

5 x Front Squats

10 x Alternating Front Rack Lunges

200m Run

22 Mar 2017

Thu 23 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

8 Rounds of:

10 x Hollow Rocks

10 x Box Jumps

10 x Pull Ups

10 x Goblet Squats

B: Metcon (Time)

15 – 12 – 9 – 6 – 3 reps for time of:

Power Cleans (Rx+ + Sqt Cleans)

Ring Dips

21 Mar 2017

Wed 22 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Pause Back Squat (5 x 2 – 2″ pause in the bottom)

B: Metcon (Time)

10 RFT of:

5 x Push Press/Jerk (Med-Heavy)

30 x Double Unders


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