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2017
Archive for: August
31 Aug 2017

Fri 1 Sep

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CrossFit 3000 South Melbourne – CrossFit

Metcon (No Measure)

Over the Wall (for quality)

10 x Medball Cleans

20 x Ring Dips

30 x Pistols

40 x Ab Mat Sit ups

50 x Wall Balls

40 x Ab Mat Sit ups

30 x Pistols

20 x Ring Dips

10 x Medball Cleans

30 Aug 2017

Week 10 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

2017 INAUGURAL CF3000 WEIGHTLIFTING CLASSIC
September 24th 9am-1pm
BBQ Afterwards!

A1: Hang Clean (5 x 2 @ 75%)

A2: Clean and Jerk (4 x 2 @ 75%)

B: Clean Pull (4 x 4 @ 100%)

2 x Pulls from ground + 2 x Hang = 1 Set

C: Snatch Pull (5 x 3 @ 100%)

2 x from ground + 1 x hang

30 Aug 2017

Thu 31 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Sumo Deadlift (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

4 RFT of:

8 x C2B (RX+ 4 x BMU)

10 x Push Press

20 x Air Squats

30 x Double Unders

29 Aug 2017

Wed 30 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

5 Rounds for Quality:

2 x Power Snatch

1 x Snatch

B: Squat Clean (3 x Reps EMOM for 8 mins @ 60-65%)

These should be lightish, fast and sharp!

C: Pause Back Squat (3 x 3 w/ 2 sec Pause in bottom @ 70-75%)

28 Aug 2017

Tues 29 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Row n Toe’

21 – 15 – 9 – 6 – 3 reps of:

Row (Cal)

T2B

**12 Min Cap**

B: Metcon (No Measure)

EMOM for 12 mins complete:

Odd: 6 x Bench Press

Even: 6 x Strict Pull Up

*Plank hold for remainder of each minute*

27 Aug 2017

Mon 28 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

200m Run

10 x Box Jumps

10 x Alternating DB Snatch

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 mins of:

2-2, 4-4, 6-6, 8-8, 10-10 etc reps of

Burpees

DB/KB Thrusters

26 Aug 2017

Week 9 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A1: Hang Snatch (3 x 2 @ 70%)

A2: Snatch (3 x 1 @ 75%)

A3: Snatch (3 x 1 @ 80 % & 2 x 1 @ 85%)

B: Clean and Jerk (5 Sets @ 75%)

C: Clean Pull (5 x 3 @ 110%)

D: Back Squat (6 x 2 @ 81%)

E: Barbell Jumping Squat (6 x 5 Barbell only)

25 Aug 2017

Sat 26 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

With a running clock,

From 0:00 – 10:00:

Run 1600m, then in remaining time Max Deadlifts

**Rest 3 mins**

B: Metcon (AMRAP – Reps)

From 13:00 – 20:00:

Run 800m, then in remaining time complete Max Hang Power Cleans

**Rest 3 mins**

C: Metcon (AMRAP – Reps)

From 23:00 – 27:00:

Run 400m, then in remaining time

Max Thrusters

24 Aug 2017

Fri 25 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 – 5 – 5 – 5)

B: Metcon (Time)

‘Burp, Swing & Spin’ 10-1 Reps for time of:

Burpee Box Jumps

KB Swings (x2)

30 x DU Between each round

23 Aug 2017

Week 9 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 70%)

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

C: Snatch Grip Deadlift (5 x 2 @ 115%)

Drive through mid foot and stay over the bar.

NO SITTING BACK ON HEELS OR HIPS SHOOTING UP.

D: Front Squat (4 x 3 @ 81%)

3 Box Jumps after each set


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