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2017
Archive for: October
31 Oct 2017

Wed 1 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

2 x Power Cleans

1 x Hang Squat Clean

B: Metcon (Time)

15 – 12 – 9 – 6 – 3 reps for time of:

Power Cleans

Strict HSPU

C: Bent Over Row (5 – 5 – 5 – 5)

30 Oct 2017

Tues 31 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 10 Mins complete:

1 x Power Snatch

1 x Squat Snatch

Max weight = 75%

B: Metcon (Weight)

5 Rds of:

1 x Push jerk

1 x Split Jerk (Both of racks)

C: Back Squat (5 – 5 – 5 – 5)

29 Oct 2017

Mon 30 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
**12 Min Cut-off**

Scale DU to 1/2 Attempts or 60s of DU Attempts each round

B: Metcon (AMRAP – Reps)

’10 of the Best’ – Complete AMRAP in 10 Mins of:

200m Run

10 x Burpees

Max Reps UB Pull-Ups

Score is total number of Pull-Ups
RX + = Bar Muscle Ups

28 Oct 2017

Week 5 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 1 @ 80%)

B: Clean + Front Squat + Jerk (4 x 1 @ 80%)

Snatch Grip Deadlift (5 x 2 @ 125% (of snatch))

D: Bent Over Row (5 x 8 @ 65 %(of clean))

Midline (5 Sets x 15 reps of each exercise )

Lying T2B Superset with

Situps with straight legs and plate Over head

27 Oct 2017

Sat 28 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

Happy Halloween – For time:

In teams of 2 (1 works, 1 rests)

Explode from the Grave: 120m Burpee Broad Jumps

Head Swings: 100 x KB Swings

Blood on the bar: 60 x Pull-ups

Haul off the dead: 200 meter Partner Carry (switch as required)

Steal a head from a Zombie – 400m Run w/Med Ball

Jump high or die: 100 x Box Jumps

Flipping Crazy: 30 x Tire Flips

26 Oct 2017

Fri 27 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for distance)

Partner Row – 4 x 45 sec each, for max distance each interval

B: Metcon (Time)

Complete 10 – 1 reps for time of:

KB Snatch (Switch hands each round)

Stationary OH Plate Reverse Lunges

*200 m Run between rounds*

25 Oct 2017

Week 5 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (5 x 2 @ 75%)

Below Knee

B: Snatch Pull (5 x 4 @ 95%)

Snatch Lift Off (5 x 5 @ 115% (of snatch))

Snatch Deadlift to BELOW knee

Barbell Jumping Squat (6 x 6 @ barbell only)

25 Oct 2017

Thu 26 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Push Jerk (3 x 3 @ 75%)

B: Metcon (Time)

15 – 12 – 9 reps for time of:

T2B

Push Jerk

C: Back Squat (4 – 4 – 4 – 4)

24 Oct 2017

Wed 25 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

A. Strict Ninja’s Choice – Pick two strict gymnastic movements and alternate EMOM for 10 mins of:

Odd: 30 secs on, 30 sec rest (movement 1)

Even: 30 sec on, 30 sec rest (movement 2)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14mins of:

2 x Rope Climbs

8 x Strict Ring Dips

10 x Box Jumps

23 Oct 2017

Tues 24 Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Squat Clean (12 Mins to build to a heavy single)

B: Metcon (Time)

3 RFT of:

400 m Run

21 x Burpees

9 x Squat Cleans


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