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2017
Archive for: August
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04 Aug 2017

Sat 5 Aug

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

‘The Price’ – In Pairs:

400m Partner Med Ball Run

100 x Jumping Lunges

50 x Over Partner Burpees (partner in plank)

50 x Alternating KB Clean & Jerk

50 x T2B

50 x Double Unders (each)

400m Partner Medball Run

then,

8 – 7 – 6 KB Deadlift (while Partner holds KBs)

03 Aug 2017

Fri 4 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Pause Snatch (Power or Squat) (3 – 3 – 3 – 3)

Pause just above knee for 1 count.

B: Metcon (Weight)

EMOM for 10 mins complete:

6 x Clusters (Squat Clean + Thruster)

Rx+ = DB/KB

C: Bench Press ( 5 x 5 )

**10 x Ring Rows between sets**

02 Aug 2017

Thu 3 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10 – 1 reps for Quality of:

Strict HSPU

Russian KB Swings (x2)

then;

B: Metcon (No Measure)

10 – 1 reps for Quality of:

Pull up

Wall Balls

Then,

C: Metcon (No Measure)

30/25 Cal Row for Quality

02 Aug 2017

Mid Cycle Deload

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 60%)

B: Clean (4 x 3 @ 60%)

C: Behind The Neck Jerk (4 x 2 @ 60%)

D: Back Squat (3 x 2 @ 70%)

01 Aug 2017

Wed 2 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Push Jerk (5 – 5 – 5 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 mins of:

2 x Rope Climbs

5 x Push Jerk

200 m Run

or C.: Metcon (Time)

AWOD: 12 – 9 – 6 reps for time of:

Ring Muscle Ups

Push Jerk (60/45kg)

50 x Double Unders b/w each round


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