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2018
Archive for: January
31 Jan 2018

Reload Week

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 60%)

B: Clean and Jerk (4 x 1 @ 60%)

C: Back Squat (3 x 3 @ 65%)

31 Jan 2018

Thu 1 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

10 – 1 reps for time of:

Strict HSPU

K2E

Row Cal x 2

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

30 x DU

20 x Abmat Sit-ups

10 x Pull-Ups

30 Jan 2018

Wed 31 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (5 x Reps @ 50-55% Every 90s for 9 Mins)

B: Metcon (Time)

5 RFT of:

10 x 1 Arm KB Swings (5L/5R)

10 x KB Snatch (5L/5R)

10 x KB Push Press/Jerk (5L/5R)

10 x KB Front Squat (1 x KB)

10 x KB Front Rack Lunges (1 x KB)

29 Jan 2018

Tues 30 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

9 x Thrusters

12 x T2B

35 x Double Unders

B: Metcon (Time)

5 RFT of:

7 x Power Cleans

14 x Over Bar Burpees

7 x C2B Pull-Ups

or C: Metcon (Time)

AWOD – 5 RFT of:

10 x Power Cleans

6 x Bar Muscle Ups

28 Jan 2018

Mon 29 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for time)

Run 800m, 400m, 200m

Rest as long as each interval takes

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

5 x Shoulder to Overhead

10 x Deadlift

15 x Box Jumps

27 Jan 2018

Week 5 of 5-Strength

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 1 @ 80%)

B: Clean (4 x 1 @ 80%)

C: Split Jerk (4 x 2 @ 75% (Rack))

D: Front Squat (4 x 3 @ 85%)

E: Snatch Pull (4 x 3 @ 125%)

F: Plank Drag Throughs (3 x 12 (Alternating))

Drag DB or Sand Bag whilst maintaining Plank

26 Jan 2018

Sat 27 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (Build to 1 x Heavy Triple)

B: Metcon (AMRAP – Rounds and Reps)

“Marston”

Complete AMRAP in 20 mins of:

1 x Deadlift

10 x Toes to Bar

15 x Barbell Facing Burpees

25 Jan 2018

Fri 26 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

B: Metcon (Time)

or AWOD – 7 RFT of:

7 x Power Clean & Jerk (70/45kg)

15 x Wallballs 9/7kg

50 x Double-unders

**30 Min Time Cap**

24 Jan 2018

Week 5 of 5-Strength

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Clean and Jerk (3 x 2 @ 75%)

B: Snatch Balance (3 x 2 @ 85% of last week’s Double)

C: Back Squat (5 x 2 @ 88%)

24 Jan 2018

Thu 25 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 15 Mins:

Min 1: 10 x Alternating Pistols

Min 2: 8 x HSPU (Open Std)

Min 3: 10/8 C2B Pull-Ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

3/2 x Rope Climbs

30s Plank Hold

20 x Russian KB Swings

30s HS Hold


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