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

Blog Archive

Home
2018
Archive for: May
20 May 2018

Monday 21st May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

Run 400m

10 x Front Squats

or B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

C: Metcon (Time)

3 RFT of:

10 x Deadlift

10 x Over Bar Burpees

19 May 2018

Week 2 of 8-Let’s Get Explosive

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

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

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

C: Front Squat (3 x 3 @ 85%)

5 Box Jumps after each set.

D: Front 1/4 Squat (2 x 3 @ 100%, 3 x 2 @ 105%)

E: Plank-Weighted (5 x 2 minutes)

Plank Hold with weight place on mid back.

18 May 2018

Saturday 19th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

17 May 2018

Friday 18th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 7 Mins complete:

2 x Hang Power snatch

1 x Power Snatch @ 55-65%

B: Metcon (5 Rounds for time)

5 Rounds, each for time of:

7 x Squat Cleans

7 x Front Squats

20 x Alternating Jumping Lunges

Rest 2 minutes between rounds.

16 May 2018

Week 2 of 8-Let’s Get Explosive

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Power Snatch + OHS (3 @ 60%, 3 @ 65%, 3 x 2 @ 70%)

Just above the knee.

B: Hang Power Clean + Push Press (3 @ 60%, 3 @ 65%, 3 x 2 @ 70%)

Just ABOVE the knee.

C: Back Squat (5 x 3 @ 80%)

5 Box Jumps after each set.

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

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

16 May 2018

Thursday 17th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 Rounds for time of:

40 x Squats

20 x Knees-to-Elbows

15 x Ring Push-ups

B: Metcon (Time)

10 – 1 Reps for time of:

Box Jumps

Burpees

C: Metcon (No Measure)

5 x 45s Plank Holds – Rest 1 Min b/w efforts

15 May 2018

Wednesday 16th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (15 Mins to work to a 5RM for the day)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMARP in 15 min of:

50 x Double Unders

15 x HSPU

7 x Power Cleans

14 May 2018

Tuesday 15th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

10 x Ring Dips

15 x Pull-Ups

20 x Alternating Pistols

200m Run

B: Metcon (Time)

30 – 20 – 10 Reps for time of:

1 Arm DB/KB Thrusters

T2B

13 May 2018

Monday 14th May

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

In teams of 2, complete:

90/120 Cal. Row

80 x Clean and Jerks

B: Run/Squat (Time)

4 Rds of:

Run 400m

50 x Squats (to Medball)
Spealler 8.34 (2010)

12 May 2018

Week 1 of 8-Let’s Get Explosive

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 @ 60%, 3 @ 70%, 3 x 3 @ 80%)

B: Clean and Jerk (3 @ 60%, 3 @ 70%, 3 x 3 @ 80%)

C: Front Squat (5 x 3 @ 80%)

5 Box Jumps after each set.

D: Plank-Weighted (5 x 90 sec)

Plank Hold with weight place on mid back.


1 2 3