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2017
Archive for: August
Page 2
23 Aug 2017

Thu 24 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Skills Development

10 min Handstand Hold/Walk Practice

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

6 x Strict HSPU

18 x Abmat Sit Ups

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

8 x T2B

8 x Ring Rows

22 Aug 2017

Wed 23 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

5 Rounds for Quality of:

15 x Wall Balls

12 x Alternating DB Snatch (Or 6/6 KB Snatch)

3 x Rope Climbs

B: Metcon (No Measure)

Finisher: 3 x 10 Bulgarian Split Squats

**3 sets of 10 each leg**
If mobility and form are good, place rear foot on a bench for added challenge.

21 Aug 2017

Tue 22 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Shoulder Press (3 – 3 – 3)

B: Front Squat (4 – 4 – 4)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

5 x Front Squat

5 x Push Jerk

5 x Burpees
Choose a weight that is light enough to go UB for a few rounds.

20 Aug 2017

Mon 21 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For total time, run 4 x 200m

*1 min rest between efforts*

B: Metcon (Time)

Mini – Triple G Chipper – For time:

50 x Pullups

40 x Situps

30 x Pistols

20 x Cal Row

10 x DB/KB Push Press (Each Arm)

19 Aug 2017

Week 8 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 2 @ 70%)

B: Clean Pull + 2 x Clean (5 Sets @ 75%)

C: Push Jerk in Split (5 x 3 @ 30-40%)

Work on timing of lockout and use of legs to absorb the load.

D: Split Jerk (5 x 2 @ 75%)

E: Back Squat (6 x 3 @ 78%)

F: Barbell Jumping Squat (6 x 5 barbell only)

18 Aug 2017

Sat 19 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Complete AMRAP in 30 Mins of:

2 x Rope Climbs

12 x Russian KB Swings

12 x Box Jumps

One partner runs 400m with medball, while other partner works. Partners then swap, with the other running while the other works. The Medball should always be in motion.

17 Aug 2017

Fri 18 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 RFT of:

400m Row

400m Run

B: Metcon (No Measure)

Accumulate:

20 x Turkish Get Ups, and

200m Farmers Carry/Powler Push

16 Aug 2017

Week 8 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3 x 2 @ 65% 3 x 2 @ 70%)

B: Snatch Balance (4 x 2 @ 70%)

Hold bottom position for 3 seconds every rep

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

First rep from the ground.

Reps 2 & 3 from the hang (above knee).

D: Front Squat (5 x 3 @ 78%)

3 box jumps after each set.

16 Aug 2017

Thu 17 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (4 x 5 @ 80-85%)

B: Metcon (No Measure)

Climbing Cindy – EMOM for 20 mins complete:

Odd: 1 x Round of Cindy

Even: 3 x Deadlifts

(Cindy = 5 Pullups, 10 Pushups, 15 Air Squats per round)

15 Aug 2017

Wed 16 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (4 x 3 @ 65-70% Pause in Receiving position for 2s)

B: Metcon (Time)

3 RFT of:

400m Run

12 x Clean & Jerk

75 x Double-Unders

**Courtesy of CFNE**