29 Sep 2017
Sat 30 Sep
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
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
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
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
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
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
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
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
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
