21 Sep 2017
Fri 22 Sep
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
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%)
20 Sep 2017
Thu 21 Sep
CrossFit 3000 South Melbourne – CrossFit
A: Metcon (No Measure)
10 Mins KB Snatch Practice
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 20 Mins of:
5 x Ring Dips
5 x C2B Pull-Ups
10 x Russian KB Swings
30 x Double Unders
Advanced WOD
or C: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
19 Sep 2017
Wed 20 Sep
CrossFit 3000 South Melbourne – CrossFit
Metcon (AMRAP – Rounds and Reps)
In teams of 3; Complete AMRAP in 25 mins of:
90/60 Cal Row
75 x Power Cleans
90/60 Cal Row
60 x Push Jerks
90/60 Cal Row
45 x Front Squats
90/60 Cal Row
30 x Clusters
One person working at a time. Use the same weight for all movements.
18 Sep 2017
Tues 19 Sep
CrossFit 3000 South Melbourne – CrossFit
A: Metcon (AMRAP – Reps)
Max Reps Strict Pull-Ups – 3 Rds for Total Reps
B: Metcon (Time)
10 RFT of:
1 x Rope Climbs
5 x Strict HSPU
20 x Air Squats (to Medicine Ball)
C: Metcon (No Measure)
Tabata Hollow Rock
17 Sep 2017
Mon 18 Sep
CrossFit 3000 South Melbourne – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 7 mins of:
50 Wall Ball Buy in, then
12 x Deadlifts
12 x Push ups
Rest 5 Mins then:
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 6 mins of:
35 Wall Ball Buy in, then
9 x Deadlifts
9 x Pushups
Rest 5 Mins then:
C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 5 mins of:
20 Wall Ball Buy in, then
6 x Deadlifts
6 x Pushups
16 Sep 2017
Week 12 of 12
CrossFit 3000 South Melbourne – Olympic Lifting
Peak Week
Competition Next Sunday
A: Snatch (2 x 1 @ 93%)
This will determine your Opening lift for the Competition on Sunday.
No pressing out. Judges will be very strict on this.
B: Clean and Jerk (2 x 1 @ 93%)
This should be a comfortable lift. No pressing out. Judges will be very strict on this.
C: Snatch Pull (3 x 2 @ 100%)
Be explosive.
D: Back Squat (3 x 1 @ 90%)
Smooth and controlled.
There should be no ‘sticky’ point throughout the movement.
15 Sep 2017
Sat 16 Sep
CrossFit 3000 South Melbourne – CrossFit
Metcon (Time)
“Tommy Mac” (Modified)
2 RFT of:
12 x Burpees
12 x Thrusters
12 x Burpees
12 x Clean & Jerk (AWOD – PSnatch)
12 x Burpees
12 x Push Jerk
12 x Burpees
12 x Hang Squat Cleans
12 x Burpees
12 x Front Squats (AWOD – OHSqt)
14 Sep 2017
Fri 15 Sep
CrossFit 3000 South Melbourne – CrossFit
A: Back Squat (5 x 3 @ 80%)
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 mins of:
200m Run
2 x Rope Climbs
20 x Alternating Pistols
13 Sep 2017
Week 12 of 12
CrossFit 3000 South Melbourne – Olympic Lifting
Peak Week before the Competition next Sunday 24th.
A: Snatch (4 x 1 @ 90%)
NO MISSES.
