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2018
Archive for: February

CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (4 x 3 @ 77%)

Below Knee
Maximum 3 minutes rest between sets.

B1: Back Squat (1 x 5 @ 78%-1 x 5 @ 82%-1 x 5 @ 85%)

Maximum 4 minutes rest between sets.

B2: Back Squat (3 x 20 @ Bar(Drop Sets))

Keep quads loaded!

Maximum 30 seconds rest between sets.

C: Snatch Pull (4 x 3 @ 120%)

28 Feb 2018

Thu 1 Mar

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

For time:

21 Thrusters

21 KB Swings

500/400m Row

15 Thrusters

15 KB Swings

500/400m Row

9 Thrusters

9 KB Swings

500/400m Row

27 Feb 2018

Wed 28 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 Rounds for total time of:

20 x Burpees

200m Run

Rest 30s between rounds

B: Metcon (No Measure)

Accumulate:

200m Walking Lunges, and

30 x Turkish Get Ups

26 Feb 2018

Tue 27 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x C2B Pull-Ups

10 x Alternating Pistols

15 x Hollow Rocks

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

40 x DU

30 x Sit-Ups

20 x Box Jumps

10 x Strict HSPU

25 Feb 2018

Mon 26 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 x Working Sets of:

1 x Snatch Pull

1 x Power Snatch

1 x Snatch

B: Deadlift (5 – 5 – 5 – 5 – 5)

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 3 @ 75%)

Maximum 3 minutes rest between sets.

B: Clean + 2 x Jerks (4 x 2 @ 75%)

Maximum 3 minutes rest between sets.

C1: Front Squat (1 x 5 @ 78%-1 x 5 @ 80%-1 x 5 @ 82%)

Maximum 4 minutes rest between sets.

C2: Front Squat (3 x 20 @ Bar (Drop Sets))

Maximum 45 Seconds rest between sets.

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

E: Midline (4 x 20 of each movement)

Lying T2B Superset with

Situps with straight legs and plate Over head

23 Feb 2018

Sat 24 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Muscle-Up & HSPU Skill Practice – 12 Mins

B: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scale MU to MU Progressions or C2B + Ring Dips

22 Feb 2018

Fri 23 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for reps)

Row 4 x 500m

Rest 2 Mins b/w efforts

Score is # strokes per interval

B: Metcon (4 Rounds for time)

Run 4 x 400m @ 85-90%

Aim for all 4 intervals within 5s.

C: Metcon (Weight)

Overhead Dumbbell/Barbell Lunge

5 x 10 Alternating Legs

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (4 x 3 @ 75%)

Above the knee.

Maximum 3 minutes rest between sets.

B1: Back Squat (1 x 5 @ 78% 1 x 5 @ 80% 1 x 5 @ 82%)

Maximum of 4 minutes rest between sets.

B2: Back Squat (3 x 20 @ Bar (Drop Sets))

Keep quads loaded!

45 seconds rest between sets

C: Snatch Pull (4 x 3 @ 115%)

21 Feb 2018

Thu 22 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

7 x Deadlifts

7 x T2B

30 x Double Unders

or B: Metcon (Time)

AWOD – For time:

9 – 7 – 5 Bar Muscle-ups

21- 15 – 9 Push Jerks

**12 Min Cap**

C: Back Squat (5 – 5 – 5 – 5)


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