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2017
Archive for: April
30 Apr 2017

Mon 1 May

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CrossFit 3000 South Melbourne – CrossFit

A: Pause Back Squat (4 x 3 @ 75% – 2s Pause in Bottom Position)

B: Metcon (AMRAP – Rounds and Reps)

‘Partner WOD’ – Complete AMRAP in 20 mins of:

40m Prowler (Moderate Weight)

80m OH Walking Lunge with Medball 9/7kg

120 x Double Unders

160m KB Farmers Carry

200m Run (together)

Divide work evenly

29 Apr 2017

Week 2 of 8

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (7 Sets(1+1+1) @ 75%)

1 x Power Snatch + 1 x Snatch + 1 x Overhead Squat

B: Clean + Push Press + Jerk (6 Sets)

Build load each set. Weight will be determined by Push Press.

C: Clean Deadlift + Clean Pull (6 Sets (1 + 2) @ 90%)

Focus on staying over the bar and finish with a vertical pull.

D: Midline (5 Sets of 15 +15)

Lying T2B Superset with

Situps with straight legs and plate Over head

28 Apr 2017

Sat 29 Apr

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

For time, complete:

200m Run

10 x Clean & Jerk 70/50kg

20 x C2B Pull-Ups

200m Run

8 x Clean & Jerk

16 x C2B Pull-Ups

200m Run

6 x Clean & Jerk

12 x C2B Pull-Ups

200m Run

4 x Clean & Jerk

8 x C2B Pull-Ups

200m Run

2 x Clean & Jerk

4 x C2B Pull-Ups

27 Apr 2017

Fri 28 Apr

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for reps)

5 Rounds for total reps of:

1 min Back Squats @ BW/0.75 BW

1 min Cal Row

1 min T2B

Rest 1 min

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Russian KB Swings

V-Sit Ups

26 Apr 2017

Week 2 of 8

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Push Press (5-4-3-3-2-1-1)

B: Snatch Pull (5 x 4 @ 90%)

C: Snatch Grip Deadlift (5 x 3 @ 100%)

Lift to Power Position staying over the bar the whole time. 3 count on the eccentric movement. This will tax the posterior chain so rest and recovery is crucial afterwards.

26 Apr 2017

Thu 27 Apr

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Wall Balls

2 x Rope Climb to 15′

30 x Double Unders

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Box Jumps

10 x Ring Dips

10 x Sit ups

C: Metcon (No Measure)

Tabata – Alt Plank/Superman Hold

25 Apr 2017

Wed 26 Apr

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

6 rounds of:

1 x Snatch

3 x Overhead Squat

B: Metcon (Weight)

E2MOM for 12 mins @ 70-75%, complete:

1 x Power Clean

1 x Squat Clean

1 x Jerk (Push/Split)

C: Bent Over Row (4 x 3 @ 65-70% of Max Clean)

24 Apr 2017

Tues 25th Apr

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CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

A: GALAGHER & McDONALD (Time)

2 RFT of:

200m run

16 x KB Swings (24/16 kg), 16 x Pull-Ups, 16 x Front Squats (50/30kg)

200m run

14 x KB Swings, 14 x Pull-Ups, 14 x Front Squats

200m run

12 x KB Swings, 12 x Pull-Ups, 12 x Front Squats
Do this solo, or with a partner to honour 2 mates. If doing as a Partner WOD, one partner does the the 16s, and then the other does the 14s etc.

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong, and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

or B: Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

23 Apr 2017

Mon 24th April

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (5 – 4 – 3 – 3 – 3)

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
**13 min time cap**

Weights are max of 102/70kg

22 Apr 2017

NEW CYCLE WEEK 1 OF 8

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CrossFit 3000 South Melbourne – Olympic Lifting

A: SNATCH + OVERHEAD SQUAT at 70% (Complete 6 Sets)

Emphasis on locking shoulders down and squeezing upper back

B: Clean + Front Squat + Jerk (5 Sets at 80% of Best Clean & Jerk)

C: Clean Pull (5 x 4 at 90%)

D: MID-LINE WORK (5 Sets)

15 x Hanging Knee Raises Superset with

15 x Sit Ups with Straight Legs & Plate Overhead


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