82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Blog Archive

Home
2018
Archive for: May
31 May 2018

Friday 1st June

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: High-Hang Snatch (3 x Reps EMOM for 6 Mins)

B: Metcon (AMRAP – Rounds and Reps)

3 Rounds, each a 5 Min AMRAP of:

12 x Deadlifts

12 x HSPU

Rest 2 mins b/w round

30 May 2018

Week 4 of 8-Let’s Get Explosive

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (4 x 3 @ 60%)

Above Knee

B: Hang Clean & Push Jerk (4 x 3 @ 60%)

Above the Knee

C: Back Squat (3 x 2 @ 90%)

D: Back 1/4 Squats (3 @ 100%, 2 @ 105%, 3 x 2 @110%)

Squat to a depth which is HALF WAY between Start position and parallel.

30 May 2018

Thursday 31st May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for distance)

Row – 5 x 1 Min Max Distance

Rest 90s b/w efforts

B: Metcon (Time)

1 – 10 Reps for time of:

Burpees to 6′ Target

T2B

C: Metcon (No Measure)

5 rds for Quality of:

30s Hollow Hold

30s Superman Hold

30s Rest

29 May 2018

Wednesday 30th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

3 x Front Squats

2 x Push Press

B: Metcon (Time)

For time, fast and heavy:

21 x DB/KB thrusters

Run 400m

18 x DB/KB thrusters

Run 400m

15 x DB/KB thrusters

Run 400m

28 May 2018

Tuesday 29 May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Handstand Push-ups (1 Set – Max Reps – Strict)

B: Pull-ups (1 Set – Max Reps Strict or Kipping)

C: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or D: Half ‘Cindy’ (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Pull-Ups

10 x Push-Ups

15 x Squats

27 May 2018

Monday 28th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (18 mins to find 3RM for the day)

B: Metcon (Time)

5 RFT of:

Run 400 meters

15 x Deadlifts

15 x Box Jumps

26 May 2018

Week 3 of 8-Let’s Get Explosive

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2@60%, 2@70%, 2@80%, 2@85%, 3×1@90%)

B: Clean and Jerk (2@60%, 2@70%, 2@80%, 2@85%, 3×1@90%)

C: Clean Pull (3@100%, 2@105%, 2@110%, 3@100%)

D: Front Squat (2@60%, 2@70%, 2@80%, 2@85%, 2@90%, 2@85%)

E: Front 1/4 Squat (3@100%, 2@105%, 2@110%)

25 May 2018

Saturday 26th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

With a 25 min clock,

Run 1200m, then in remaining time,

Complete AMRAP of:

  4 x Strict HSPU

  8 x C2B Pull-ups

  12 x Goblet Squats

24 May 2018

Friday 25th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: 2k Row (Time)

Max Effort 2k Row

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

40 x Double Unders

20 x Alternating Pistols

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

15 x Russian KB Swings

15/10 x Cal Row

23 May 2018

Week 3 of 8-Let’s Get Explosive

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch (2@60%, 2@65%, 2×1@70%, 2×1@75%)

B: Power Clean + Jerk (2@60%, 2@65%, 2×1@70%, 2×1@75%)

C: Back Squat (2@60%, 2@70%, 2@80%, 2@85%, 2×2@90%)

5 Box jumps after each set.

D: Back 1/4 Squats (3@100%, 2@105%, 3×2@110%)

Squat to a depth which is HALF WAY between Start position and parallel.


1 2 3 4