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2017
Archive for: July
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13 Jul 2017

Fri 14 Jul

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (**Build to a technically solid triple**)

B: Metcon (AMRAP – Reps)

Complete Over-Bar-Burpees in 8 mins.

At the start of every minute complete 5 x Deadlifts
Use approx 60-70% of weight of Part A.

12 Jul 2017

Week 4 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch Complex (3 @ 75% + 4 @ 80%)

1 x Low Hang(below knee) +

1 x Snatch

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

C: Snatch Pull (5 Sets @ 90%)

Each Set:

1 Pull from Low Hang

1 Pull from Mid Thigh

1 Pull from Ground

D: Paused Front Squat (2-2-2-2-2)

-3 second pause

-Follow each set with 3 Box Jumps

12 Jul 2017

Thurs 13 July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For total time: Run 4 x 400m or Row 4 x 500m

Rest exactly 90 sec between efforts.

B: Metcon (No Measure)

5 rounds for quality of:

10 x Wall Balls

10 x Strict Ring Dips

30 x Double Unders (50 x UB if you are good at DU)

10 x One Arm KB Push Press (5L/5R)

11 Jul 2017

Wed 12 july

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CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (3 Rounds for reps)

3 Rds of Max Reps Bench @ BW/0.75

A2: Metcon (3 Rounds for reps)

3 Rds of Max Reps V-Sit Ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 13 mins of:

2 x Rope Climbs to 15′ (Rx+ = 5 x RMU)

10 x KB Swings

20 x Pistols

10 Jul 2017

Tues 11 July

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (10 Mins Time Cap for: 3 – 3 – 3)

B: Front Squat (12 Mins Time Cap for: 3 – 3 – 3)

C: Metcon (No Measure)

EMOM for 10 mins complete:

Odd: 200m Run

Even: 5 x Thrusters

09 Jul 2017

Mon 10 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

For time:

60 – 50 – 40 – 30 – 20 – 10 Walking Lunges

Between each set, complete 1 round of:

5 x Strict Pull-ups

10 x Push ups

15 x Sit ups

08 Jul 2017

Week 3 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 2 @ 75%)

B: Clean (5 x 2 @ 80%)

C: Push Jerk in Split (5 x 4 @ 50% or Less)

Work on timing of lockout and use of legs to absorb the load.
If pressing out reduce weight.

D: Split Jerk (2-2-2-1-1-1-1)

Build to a technically sound Maximum

E: Back Squat (6 x 4 @ 82%)

07 Jul 2017

Sat 8 July

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

‘The Seven’ – 7 RFT of:

7 x Handstand Pushups

7 x Thrusters

7 x Knee to elbows

7 x Deadlifts

7 x Pushups

7 x Kettlebell Swings

7 x Pullups
Select a weight for the Thrusters and Deadlift that will allow you to go UB every round. You want to be able to keep moving the whole way through this WOD.

Scale to 6 Rds of 6 Reps of each movement, or 5 rds of 5 reps of each.

06 Jul 2017

Fri 7 July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 x Working Sets of:

1 x Snatch Pull

1 x Power Snatch

1 x Snatch
Choose a weight that feels light and fast for the Sn Pull and allows fast and solid PSn and Sn. Today is all about working the first and second pulls.

B: Back Squat (5 – 5 – 5 – 5 – 5)

Build to 5 x heavy working sets of 5. Looking to work on an upright torso and driving up hard.

05 Jul 2017

Week 3 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (5 x 3 @ 70%)

Below Knee

B: Snatch Balance (4 x 4 @ 60% then 2-2-2-2)

C: Snatch Pull (6 x 4 @ 90%)

D: Halting Snatch Grip Deadlift (4 x 4 @ 90%)

Stop below knee then control eccentric movement. No dropping the bar.