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2017
Archive for: November
30 Nov 2017

Fri 1 Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for time)

3 x 400m Run – Rest 2 mins between efforts

B: Metcon (5 Rounds for reps)

Long Gone – 5 rounds (19 mins)

1 min max Wall Balls

1 min max Alternating Front Rack Lunges

1 min max Cal Row

1 min rest

29 Nov 2017

Week 3 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (5 x 2 @ 60%)

Below Knee

B: Snatch (5 x 1 @ 75%)

C: Clean + Front Squat + Jerk (5 Sets @ 75%)

29 Nov 2017

Thu 30 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for reps)

Strict HSPU – 3 x Sets of Max Reps – 90s b/w sets

B: Metcon (Time)

10 – 1 reps for time of:

Pushups

Abmat Sit-ups x 2

Complete 2 x Rope Climbs between each round

C: Farmer’s Carry (Accumulate 200m)

28 Nov 2017

Wed 29 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 x 3 @ 75-80%)

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Deadlift

K2E

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

8 x Ring Dips

16 x KB Snatch (8 each arm)

27 Nov 2017

Tues 28 Nov

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CrossFit 3000 South Melbourne – CrossFit

B: Metcon (Time)

The Original 3000 WOD

3 RFT of:

21 x Burpees

21 x KB Swings

12 x Pull-Ups

A: Push Jerk (Build to the day’s best)

26 Nov 2017

Mon 27 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10 rounds for quality:

5 x Strict Pullups

10 x HR Pushups

30 x Double Unders

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

12 x Box Jumps

12 x 1-Arm KB Push Press (6 each arm)

25 Nov 2017

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: 3-Position Snatch (5 Sets @ 65-75%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Clean Pull + Clean + 2 Jerks (5 Sets @ 70%)

C: Barbell Row (5 x 8 @ 50-60%(of Clean))

D: Midline (5 x 15 Reps of each movement)

Lying T2B Superset with

Situps with straight legs and plate Over head

24 Nov 2017

Sat 25 Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 26 mins of:

1200m Run, then

2 x Clean & Jerk + 1 x Round of Cindy (5 x PU, 10 x Push-ups,15 x Squats)

4 x Clean & Jerk + 1 x Round of Cindy

6 x Clean & Jerk + 1 x Round of Cindy

Etc….

23 Nov 2017

Fri 24 Nov

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CrossFit 3000 South Melbourne – CrossFit

A1: Overhead Squat (Build to a solid triple)

or A2: Front Squat (Build to a solid triple)

B: Metcon (No Measure)

‘The Joint’

EMOM for 15 min complete:

Min 1: 5 x Bench

Min 2 5 x Deadlift

Min 3: 10 x Ring Rows

C: Metcon (Weight)

Split Squats – 3 x 10 (each leg)

22 Nov 2017

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch (6 Sets @ 75%)

B: Clean + Push Press + Jerk (6 Sets @ 70-75%)

C: Clean Pull (5 x 2 @ 105%)


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