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2017
Archive for: August
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14 Aug 2017

Tues 15 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM 5 mins complete:

6 x T2B

10 x Alternating Pistols

B: Metcon (No Measure)

6 Rounds for Quality of:

7 x DB Hang Squat Cleans

10 x V-Sit Ups

30 x Double Unders

13 Aug 2017

Mon 14 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (3 – 3 – 3 – 3)

B: Metcon (Time)

‘Midlife Crisis’ – For time complete:

30 x HSPU

30 x C2B Pull-Ups

30 x Push Press

30 x Over Bar Burpees

30 x Wall Balls

12 Aug 2017

Week 7 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Pause Snatch(2 Position) (5 x 2 @ 75%)

1 x Pause Snatch below knee

1 x Snatch
1 Set = (1 x below knee + 1 x from ground) x 2

B: Clean (6 x 3 @ 70%)

C: Push Press/Split Jerk Complex (5 x 3 @ 60-70% Approximately )

1 Set=(1 x Push Press + 1 x Split Jerk) x 3

Focus on vertical dip, timing and balance of receiving position.

D: Back Squat (6 x 6 @ 70 %)

D: Barbell Jumping Squat (5 x 5 Barbell only)

11 Aug 2017

Sat 12 Aug

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (20 mins to find 1RM)

Warmup :-

3 x 50%, 3 x 60%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%

B: Shoulder Press (10 mins to find 1RM)

Warm-up:

3 x 50%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%

C: Deadlift (15 mins to find 1RM)

Warm-up:

3 x 60%, 2 x 70%, 1 x 80%, 1 x 85%, 1 x 90%, 1 x 95%

D: The CrossFit Total (Total Weight)

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.

Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.

Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

10 Aug 2017

Fri 11 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

21 x DU (x2)

15/12 x Cal Row

9 x C2B Pullups

B: Metcon (No Measure)

For Quality, Accumulate:

100 x KB Snatches (50L/50R), and

4 mins Plank Hold

09 Aug 2017

Week 7 of 12

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 70%)

B: Snatch Balance (4 x 2 @ 75%)

Focus on timing of lockout and foot work.

C: Snatch Pull (6 x 3 @ 75%)

D: Front Squat (5 x 4 @ 75%)

Rest 2 minutes Maximum.

3 x box jumps after each set.

09 Aug 2017

Thu 10 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

200 m Run

20 x Goblet Squats

B: Metcon (Time)

10 – 1 Reps for time of:

Overhead Plate Lunges

Burpee Box Jump Overs

2 x Russian KB Swings

08 Aug 2017

Wed 9 Aug

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CrossFit 3000 South Melbourne – CrossFit

A1: Front Squat (4 x 4 @ 70-75%)

or A2: Overhead Squat (4 x 4 @ 70-75%)

B: Metcon (AMRAP – Rounds and Reps)

‘Nine Lives’ – Complete AMRAP in 9 Mins of:

6 x Strict Pullups

9 x Front Squats (From the floor)

C: Single Leg Romanian Deadlift (RDL) (3 x 10 (each leg))

07 Aug 2017

Tues 8 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

Every 90 seconds for 9 mins complete:

1 x Clean Pull

2 x Power Clean

B: Metcon (Time)

5 RFT of:

15 x Wall Balls

12 x Hand Release Pushups

9 x Power Cleans

06 Aug 2017

Mon 7 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Skill Development – T2B or Bar Muscle Ups

**12 min cap**

B: Metcon (AMRAP – Reps)

E2MOM for 14 min complete:

8 x T2B (Rx+ 4 x BMU)

6 x Strict Press

Then, Max Box Jumps in remaining time until next round

**Score is total Box Jumps**