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2018
Archive for: April
30 Apr 2018

Tuesday 1st May

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

2 x Hang Power Snatch

2 x Power Snatch

(Rx + = Add 2 x Snatch Balance)

Rest 2 mins b/w sets

B: Metcon (Weight)

4 Rds of:

2 x Squat Cleans

1 x Push Jerk

1 x Split Jerk

Rest 3 mins b/w sets

C: Front Squat (3 – 3 – 3 – 3 – Rest 2 mins b/w sets)

29 Apr 2018

Monday 30th April

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for reps)

Strict Pull Ups

4 x Rds Max Reps – Rest 2 min b/w efforts.

Rx+ = 20/10kg Weighted Pull-Ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

4 x Kipping Swings

8 x T2B

12 x Alternating Pistols

16 x Walking Lunges

C: Metcon (AMRAP – Reps)

Tabata Ring Rows

Rx+ = Feet on 24″ Box

28 Apr 2018

Max Out Sunday!!!

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (1 x 1 @ MAX)

Build with Doubles up to 70% then singles in whatever increments you feel confident with. Only 3 misses allowed at max attempts.

B: Clean and Jerk (1 x 1 @ MAX)

Build with Doubles up to 70% then singles in whatever increments you feel confident with. Only 3 misses allowed at max attempts.

27 Apr 2018

Saturday 28th April

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CrossFit 3000 South Melbourne – CrossFit

 

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

26 Apr 2018

Friday 27th April

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CrossFit 3000 South Melbourne – CrossFit

 

A: Z Press (5 Sets of 5 Reps each arm KB/DB)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

B: Metcon (Time)

10 – 1 reps for time of:

Deadlift

C2B Pull-Ups

or C: Metcon (Time)

AWOD: 8-1 Reps of

Deadlift x2

Muscle Ups (Ring or Bar)

25 Apr 2018

Week 12 of 12-Deload

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 65%)

B: Clean and Jerk (3 x 2 @ 65%)

C: Back Squat (2 x 2 @ 75%)

These should be fast!

25 Apr 2018

Thursday 26th April

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CrossFit 3000 South Melbourne – CrossFit

 

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Ring Dips

10 x T2B

20 x Air Squats

B: Metcon (Time)

5 RFT of:

10 x Burpees

15 x Abmat Sit Ups

20 x Walking Lunges

C: Metcon (No Measure)

EMOM for 5 Mins:

30s Handstand Hold or Static OH Bar Hold

24 Apr 2018

Anzac Day – Wednesday 25th April

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Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

 

A: Gallagher and McDonald (Time)

Partner WOD – Gallagher and McDonald

2 rounds for time of:

200m run

16 x KB Swings (24/16 kg)

16 x Pull ups

16 x Front Squats (50/30kg)

200m run

14 x KB Swings

14 x Pull ups

14 x Front Squats

200m run

12 x KB Swings

12 x Pull ups

12 x Front Squats

or B: 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

23 Apr 2018

Tuesday 24th April

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Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

 

A: Push Jerk (5 – 4 – 4 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

16 x 1 Arm DB Push Jerk (8/8)

30 x DU

22 Apr 2018

Monday 23rd April

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Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

 

Metcon (6 Rounds for calories)

6 Rounds of 3 mins of:

5 x Power Cleans

5 x Hang Squat Cleans

10 x Pull-Ups

10 x Box Jumps

Row for Max calories in remaining time

Rest 2 minutes between rounds.


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