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

Blog Archive

Home
2017
Archive for: May
31 May 2017

Week 7 of 8

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2 @ 80% 2 @ 85% 2 @ 90%)

B: Snatch Balance (2-2-2-2-2)

C: Snatch Pull (5 x 2 @ 120%)

31 May 2017

Thu 1 Jun

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 Rounds for total time of:

20 x Burpees

200m Run

Rest 30s between rounds

B: Metcon (No Measure)

Accumulate:

200m Walking Lunges, and

30 x Turkish Get Ups

30 May 2017

Wed 31 May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (Build to 3 x Triples – No Misses!)

B: Deadlift (3 – 3 – 3 – 2 – 2 – 2)

Warm-Up:

8 @ 50%

6 @ 60%

5 @ 65%

Then 3 @ 70% and build across remaining sets

29 May 2017

Tues 30 May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (No Measure)

Thruster Technique and Practice

A2: Metcon (No Measure)

Kipping Pull-Up Tech & Practice

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
**10 Min Time Cap** The aim here is for the highest possible relative intensity and power output. We want this to be a maximal effort sprint that tests your lungs at least as much as your strength.

28 May 2017

Mon 29 May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Push Jerk (3 – 3 – 3 – 3)

B: Metcon (No Measure)

4 Rds Not For Time of:

21/15 Cal Row

18 x Wall Balls

15 x Russian KB Swings

12 x Burpees
The aim today is to hone your skill and efficiency in every movement – not to get the reps done as quickly as you can. Make every rep as good as you can make it.

27 May 2017

Week 6 of 8

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 Sets @ 75% 3 Sets @ 85% 2 Sets @ 90%)

First 3 Sets are 1 x Hang Snatch + 1 x Snatch.

Second and third sets are 2 x Snatch. Score is weight used on last set.

B: Clean Pull + Clean + 2 Jerks (6 Sets @ 85%)

C: Bent Over Row (5 x 5 @ 60-70% (Clean 1RM))

MID-LINE WORK

15 x Hanging Knee Raises Superset with

15 x Sit Ups with Straight Legs & Plate Overhead

26 May 2017

Sat 27 May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Shoulder Press (3 x 3 @ 80 – 85%)

B: Metcon (AMRAP – Rounds and Reps)

Reppin’ Regionals Event 1

With a 20 Min Clock – Run 1200m

Then, in remaining time complete AMRAP of:

4 x Strict HSPU

8 x C2B Pull-Ups

12 x Air Squats

**Score is total rounds and reps**

25 May 2017

Fri 26 May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 8 mins complete:

Even: 6 x Back Squats (Moderate weight)

Odd: 20 m Farmer Carry

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

2 x Wall Walks

12/10 x Cal Row

12 x Pistols

C: Metcon (No Measure)

Finisher – Skin the Cat (3 x 10)

**30 sec Plank hold between sets**

24 May 2017

Week 6 of 8

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Clean and Jerk (3 Sets @ 75% 3 Sets @ 80% 3 Sets @ 90%)

2 x Cleans + 1 x Jerk

Score is weight successfully lifted in final set. Enter all weights used in comments.

B: Clean Pull (5 x 3 @ 115%)

C: Clean Lift Off (6 x 2 @ 115%)

Lift and pause at knee for 3 seconds then control back down.

24 May 2017

Thu 25 May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

50 x Wall Balls

40 x Burpees

30 x T2B

40 x Burpees

50 x Wall Balls

B: Bench Press (5 x 5 @ 75%)

**Superset with 10 x Banded Pull Aparts**


1 2 3 4