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2017
Archive for: September
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%)

20 Sep 2017

Thu 21 Sep

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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

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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

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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

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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

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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

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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

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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

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CrossFit 3000 South Melbourne – Olympic Lifting

Peak Week before the Competition next Sunday 24th.

A: Snatch (4 x 1 @ 90%)

NO MISSES.

B: Clean and Jerk (4 x 1 @ 90%)

C: Snatch Pull (4 x 2 @ 100%)


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