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2017
Archive for: October
17 Oct 2017

Wed 18th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (4 x 3 @ 75-80%)

B: Metcon (AMRAP – Rounds and Reps)

With a 12 Min Clock:

20 Strict Pull-up buy in, then AMRAP in the time remaining of:

9 x T2B

12 x Deadlifts

15 x Push ups

16 Oct 2017

Tues 17th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Power Clean (10 Mins to build to a heavy triple)

B: Metcon (Time)

Hangman Jury – 3 RFT of:

15 x Hang Power Clean

30 x Wall Balls

30/20 Cal Row

15 Oct 2017

Mon 16th Oct

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

In 20 mins, rounds for quality of:

10 x HSPU

12 x KB Snatches (6L/6R)

50 x Double Unders

B: Metcon (Weight)

Split Squats – 3 x 10 (each leg)

14 Oct 2017

Week 3 of 6

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 80%)

B: Clean + Front Squat + Jerk (5 Sets @ 80%)

C: Snatch Pull (5 x 3 @ 100%)

D: Jerk Drives (5 x 3 @ 120%)

Accelerate the bar on the drive up(out of racks)

E: Midline (6 Sets)

Lying T2B Superset with

Situps with straight legs and plate Over head
15 reps of each movement.

13 Oct 2017

Saturday 14th October

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A: 2/3 Murph (Time)
For time:
1200m Run, then
66 x Pull-Ups
133 x Push-Ups
200 x Squats, then
1200m Run

 **50 Min Cut Off**
or B: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
**50 Min Cut Off**
12 Oct 2017

Friday 13th October

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A. 4 rounds of:
1 x Snatch Pull + 1 Power Snatch
1 x Snatch Pull + 1 Power Snatch
B: Deadlift: 5 – 4 – 3 – 3 – 3

 

11 Oct 2017

Thursday 12th October

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A: Complete AMReAP in 20 Mins of:
40 Calorie Row
30 x T2B
20 x Wallball shots
15 x Power Cleans
10 x Chest-to-Bar Pull Ups
or B. AWOD – Complete AMReAP in 20 Mins of:
10 x Ring Muscle-ups
20 x Power Cleans (75/53kg)
30 x Wallball shots (9/7kg to 10/9′)
40 x T2B
50 Calorie row

 

10 Oct 2017

Wed 11th October

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A: 5 RFQ of:
2 Kipping Swings + 1 Pull-ups
2 Kipping Swings + 2 Pull-ups
2 Kipping Swings + 3 Pull-ups
(1 Rd is a total of 6 KS + 6 PU)

Try and stay on the bar for a complete round
B: Push the Pyramid – 3 RFQ of:
3 Pushups + 9 V-Sits
6 Pushups + 6 V-Sits
9 Pushups + 3 V-Sits
C: Turkish Get Up (Accumulate 20 x TGU)

 

09 Oct 2017

Tues 10th October

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A: EMOM for 12 mins complete:
Odd: 5 x Strict Press
Even: 10 x Ring Rows
B: EMOM for 10 mins complete:
Odd: 5 x Back Squat
Even: 5 x Strict Ring Dips
C: EMOM for 8 Mins complete:
Odd: 10 x Front Rack Lunge
Even: 30 x Double Under
08 Oct 2017

Monday 9th October

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A: 4 x 400m Run – Rest 2 min b/w efforts
B: 2 RFT of:
200m Run
10 x KB Swings
10 x Burpees
10 x KB Swings
10 x Burpees
10 x KB Swings
200m Run

Rest 3 Mins b/w rounds