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2018
Archive for: June
22 Jun 2018

Saturday 23rd June

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (3 x 2 @ 70%)

B: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

21 Jun 2018

Friday 22nd June

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CrossFit 3000 South Melbourne – CrossFit

A1: Snatch (3 x 2 @ 80%)

A2: Snatch (2 x 2 @ 85%)

A3: Snatch (2 x 2 @ 90%)

B: Metcon (Time)

5 RFT of:

15 x Wall Balls

10 x Russian KB Swings

7 x Burpees

20 Jun 2018

Week 7 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2@60%, (2@70%, 2@80%,2@85%)x2)

B: Clean and Jerk (2@60%, (2@70%, 2@80%,2@85%)x2)

C: Back Squat (2@60%,2@70%,2@80%,2@85%, 3×2@90%)

20 Jun 2018

Thursday 21st June

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

3 RFT of:

400m Run

25 x Pull-Ups (Rx+ = Ring Pull-Ups)

12 Deadlifts, 9 x Hang Power Cleans, 6 x Push Jerk

B: Bench Press (3 – 3 – 3 – 3 – 3 Tempo)

Tempo is 3/1/X: 3s down, 1s Pause, Explode Up

19 Jun 2018

Wednesday 20th June

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

200m Run

15 x Box Jumps

15 x Push-Ups

15 x T2B

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

30 x Double Unders

20 x Abmat Sit Ups

10 x Burpees to 6″ Target

18 Jun 2018

Tuesday 19th June

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CrossFit 3000 South Melbourne – CrossFit

A1: Back Squat (4 x 3 @ 5RM)

5 x Strict Tempo Pull Ups b/w each set.

Explode Up, 1s Pause at Top, 3s Lower – X/1/3

A2: Back Squat (Max Reps at 3 RM)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

6 x Power Cleans

8 x Strict HSPU

or C: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
10 Min Time Cap

**Snatch are Squat Snatch**

17 Jun 2018

Monday 18th June

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (3 x 3 @ 95% of 3RM)

5 x Strict Ring Dips b/w all sets (including warm-up sets)

B: Metcon (8 Rounds for distance)

8 x 30s Max Effort Row for Metres

Rest 60s between efforts

16 Jun 2018

Week 6 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

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

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

C: Snatch Pull (4 x 2 @ 105%)

D: Back Squat (3@60%, 3@70%, 3@80%, 3 x 2 @85%)

15 Jun 2018

Saturday 16th June

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CrossFit 3000 South Melbourne – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Score is total time minus the rest.

Keep each round as consistent as possible.

14 Jun 2018

Friday 15th June

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (5 x 3 @ 90% of 3RM)

B: Metcon (Time)

10 RFT of:

30 Double-Unders

5 x Deadlifts

5 x Front Squats

5 x Shoulder to Overhead


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