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

Blog Archive

Home
2017
Archive for: July
31 Jul 2017

Tue 1 Aug

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

‘Maximum Effort’

3 rounds of 10 secs to find Maximum wattage

B: Metcon (3 Rounds for reps)

‘Fight Gone Horrid’

3 rounds of 6 mins:

1 min Max Box Jumps

1 min Max Reps Burpees

1 min Max Front Rack Alt Lunges

1 min Max Double-unders

1 min Max Cal Row

1 min Rest

30 Jul 2017

Mon 31 July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

B: Metcon (Time)

‘Di-aren’

15 – 12 – 9 – 6 – 3 reps for time of:

Deadlift

**10 x Wall Balls after each set**

29 Jul 2017

Week 6 of 6

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

Last week of the first 6 weeks of this 12 week cycle. There is a mid cycle break. There will be a light day on Thursday 3rd of August and no Weightlifting on Sunday 6th of August.

A: Snatch (2RM)

Build to a 2 Rep Max. Technically Sound with no press out.

B: Clean and Jerk (2RM)

C: Front Squat (2RM)

D: Midline (5 Sets of 15 reps each exercise )

Lying T2B Superset with

Situps with straight legs and plate Over head

28 Jul 2017

Sat 29 Jul

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

D3 – For total time:

600m Run

2 Rounds of “DT”

600m Run

2 Rounds of “DT”

600m Run

2 Rounds of “DT”
1 Round of DT is: 12 Deadlift, 9 Hang Power Cleans & 6 Push Jerk

27 Jul 2017

Fri 28 July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)

** 20 second L-Sit Between sets **

B: Metcon (No Measure)

5 Rounds for quality of:

7 x Strict HSPU

15 x Goblet Squats

30 x Abmat Sit Ups

26 Jul 2017

Thu 27 July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Flip ‘n’ Flop – For total time:

21 – 15 – 9 reps of:

Alternating DB/KB Snatches,

Cal Row, and

Alternating Pistols

Directly into;

21 – 15 – 9 reps of:

Box Jump Overs, and

Wall Balls

26 Jul 2017

Week 6 of 6

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

Last week of the first 6 weeks of this 12 week cycle. There is a mid cycle break. There will be a light day on Thursday 3rd of August and no Weightlifting on Sunday 6th of August.

A: Snatch (3 x 2 @ 75%)

Complete 1 x Power Snatch + 1 x Snatch each set. Focus on extension and fast pull under the bar.

B: Split Jerk (3 x 2 @ 75%(Racks))

C: Front Squat (3 x 2 @ 70%)

25 Jul 2017

Wed 26 July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

16 x 1-Arm DB/KB Stationary Lunges (8L/8R)

8 x T2B

8 x Ring Push-ups

B: Metcon (Time)

10 – 1 reps for time of:

Strict Pull-ups

30 x Double-Unders after each set

24 Jul 2017

Tues 25 July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (5 Rds)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (No Measure)

EMOM for 14 mins complete:

Odd: 4 x Back Squats

Even: 40 sec Plank Hold

C: Snatch Pull (4 sets of 3 reps @ 100% of Snatch)

23 Jul 2017

Mon 24 July

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Partner Relay Sprints:

4 x 400m (2 x each)

4 x 200m (2 x each)

Score is total time

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRepAP in 12 Mins of:

2 x Over-Bar Burpees

1 x Push Press

4 x Over-Bar Burpees

2 x Push Press

6 x Over-Bar Burpees

3 x Push Press,

8/4, 10/5 etc


1 2 3 4