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2018
Archive for: January
22 Jan 2018

Tues 23 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

30 – 20 – 10 reps for time of:

Pull-ups

Cals on Rower

Directly into…

B: Metcon (Time)

30 – 20 – 10 reps for time of:

Ring Push-Ups/Push Ups

Box Jumps

Double-Unders x 2

21 Jan 2018

Mon 22

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

Hang Power Snatch

Hang Snatch

Power Snatch

Overhead Squat

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP – Partner DT

12 x Deadlift (70/50kg)

9 x Hang Power Clean

6 x Push Jerk

Partner A completes 1 full round,

then Partner B does a round.

20 Jan 2018

Week 4 of 5-Strength

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 77%)

B: Push Press (5 x 2 @ 77%)

C: Front Squat (5 x 3 @ 82%)

D : Clean Pull (4 x 3 @ 120%)

E: Plank Drag Throughs (3 x 10 (Alternating))

Drag DB or Sand Bag whilst maintaining Plank

19 Jan 2018

Sat 20 Jan

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Open Test – Benchmark” – Complete AMRAP in 20mins of:

50 x Wall Balls (9/7kg)

50 x Double unders

40 x Box Jumps (24/20″)

40 x T2B

30 x C2B Pull-ups

30 x Burpees

20 x Power Cleans (65/45kg)

20 x Push Jerks (65/45kg)

18 Jan 2018

Fri 19 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: 4 x 500m Row (4 Rounds for time)

4 x 500m Row – Rest 3 mins b/w efforts

B: Farmer’s Carry (10m For Max Load)

C: Prowler Push (Max Load for 20m in under 30s)

17 Jan 2018

Week 4 of 5-Strength

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 2 @ 75%)

B: Snatch Balance (2-2-2-2-2)

C: Back Squat (5 x 3 @ 85%)

17 Jan 2018

Thu 18 Jan

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CrossFit 3000 South Melbourne – CrossFit

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

16 Jan 2018

Wed 17 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Overhead Squat (Tech Practice or 3 working sets of 7)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

12 x Thrusters

30 x Double Unders

15 Jan 2018

Tues 16 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 10 mins:

Odd: 12 x T2B

Even: 10/7 Strict HSPU

B: Metcon (Time)

10 – 1 reps for time of:

Strict Pull-Ups

Push-Ups x 2

Sit Ups x 3

or C: Metcon (Time)

AWOD – For time:

30 x Muscle Ups (Bar or Rings)

Run 100m + 10 Burpees each time you break

14 Jan 2018

Mon 15 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 x Working sets of:

2 x Push Press

2 x Push Jerks

B: Metcon (Time)

6 – 5 – 4 – 3 – 2 – 1 reps for time of:

Deadlift

Power Clean

Front Squat

C: Front Rack Lunge (3 x Sets of 10 (5 each leg))


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