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2017
Archive for: September
29 Sep 2017

Sat 30 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

5 Rounds for quality of:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

‘Partner WOD’ Complete AMRAP in 18 mins of:

10 x Shoulder to Overhead

10 x Box Jumps

100m Run

**1 person completes full round, then swap**

28 Sep 2017

Fri 29 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

3 RFT of:

400m Run

12 x Deadlifts

12 x Pull-Ups

B: Back Squat (5 x 5 @ 75%)

27 Sep 2017

Thu 28 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

E2MOM for 12 mins complete:

Odd: 30 sec HS Hold

Even: 30 sec flex arm hang

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8mins of:

10 x Toes to Bar

10 x Burpees

C: Metcon (No Measure)

Accumulate 100m x KB Suitcase Carry

26 Sep 2017

Wed 27 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

‘Shake Hands with your Bell’ – 10 Mins Practice KB Snatch, Swing & Thruster

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 18 Mins of:

20 x 1 Arm KB Thrusters (10L/10R)

30 x Double Unders

20 x 1 Arm KB Snatch (10L/10R)

30 x Double Unders

20 x 1 Arm KB Swings (10L/10R)

30 x Double Unders

25 Sep 2017

Tues 26 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (1 x Snatch every 20s for 10 minutes )

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Power Clean & Jerk

C2B Pull-Ups

(Rx+ = 21- 15 – 9)

24 Sep 2017

Mon 25 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Pump House’ 15 – 12 – 9 – 6 – 3 Reps for time of:

Strict Ring Dips

Strict Pull-ups

200m after each round

**Courtesy of CF NE**

B: Metcon (No Measure)

3 rounds for quality of:

20/15 Cal Row

15 x HR Pushups

15 x Kipping Swings (RX+ 8 strict T2B)

23 Sep 2017

Competition Day

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CrossFit 3000 South Melbourne – Olympic Lifting

-Weigh in 8am(Males first)
-Male session starts at 9:15 am
Be focused and have fun.
BBQ afterwards.

22 Sep 2017

Sat 23 Sep

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CrossFit 3000 South Melbourne – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

21 Sep 2017

Fri 22 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for distance)

Row 5 x 15 Strokes for Max Distance

Rest approx 90s between efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

10 x T2B

200m Row

20 x Abmat Sit-Ups

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 6 Mins of:

10 x Burpees to 6′ target

10 x Alt Jumping Lunges

20 Sep 2017

Competition Week

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CrossFit 3000 South Melbourne – Olympic Lifting

For those NOT competing on Sunday use this session to test your 1RMs

A: Snatch (4 x 2 @ 60%)

Power Snatch + Snatch

B: Clean and Jerk (5 Sets @ 60%)

Power Clean + 2 x Jerks

C: Snatch Pull (5 x 1 @ 90%)

D: Clean Pull (5 x 1 @ 90%)


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