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

Blog Archive

Home
2018
Archive for: June
30 Jun 2018

Week 8 of 8-Let’s GO!!!!

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Build to MAX)

Be Confident, Aggressive & Explosive!!!

B: Clean and Jerk (Build to MAX)

Be Confident, Aggressive & Explosive!!!

29 Jun 2018

Sat 30 June

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

3rds of:

2 x Power Cleans

2 x Front Squats

2 x Push Jerk

B: Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

28 Jun 2018

Friday 29th June

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Close Grip Bench Press (5 – 5 – 5 – 5 – 5 – Tempo – Xup/3s down/1 pause)

B: Metcon (Time)

For time:

21-18-15-12-9-6-3 reps of:

Burpees

Sit-Ups x 2

200m Run after each round

27 Jun 2018

Week 8 of 8-Let’s Get Explosive

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 3 @ 60%)

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

C: Snatch Pull (4 x 2 @ 90%)

27 Jun 2018

Thursday 28th June

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

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

A2: Back Squat (Max reps @ 5RM)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

5 x C2B Pull-ups

10 x Wall-Ball shots

15 x Russian KB Swings

26 Jun 2018

Wednesday 27th June

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

Rowing Skill Development

3rds for Quality/Technique

1 min easy

1 min medium

1 min fast

B: Metcon (No Measure)

10 Mins KB Snatch Practice

C: Turkish Get Up (3 x 3 each arm)

25 Jun 2018

Tuesday 26th June

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (3 x 2 @ 3RM)

B: Metcon (Time)

For Time:

200 x Double Unders

100 x Shoulder to Overhead

50 x T2B

24 Jun 2018

Monday 25th June

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (Weight)

Strict or Weighted Tempo Pull-Ups

5 – 5 – 5 – 5 – 5

Tempo – Xup/3s down/1 pause

A2: Metcon (Weight)

Strict HSPU or Z Press (BB, KB or DB)

5 – 5 – 5 – 5 – 5

Tempo – Xup/3s down/1 pause

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of

10 x Push-Ups

15 x Box Jumps

20 x Alternating Pistols

23 Jun 2018

Week 7 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%,2@80%,(2@85%,2@90%,1@92%)x3 )

B: Clean and Jerk (3@60%,3@70%,2@80%,(2@85%,2@90%,1@92%)x3 )

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

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

22 Jun 2018

Saturday 23rd June

By There are no tags 0 comments

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


1 2 3 4