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2018
Archive for: July
17 Jul 2018

Wed 18th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

5 – 4 – 3 – 2 – 1 Rope Climbs

30 x Double-Unders

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

15/12 Cal Row

10 x T2B

10 x Burpees

16 Jul 2018

Tues 17th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

4 Rds of:

1 x Power Snatch

2 x Snatch

B: Metcon (Weight)

5 Rds of:

1 x Power Clean

3 x Jerk (Split or Push)

C: KB/DB Bent Over Row (4 sets of 8 each arm)

15 Jul 2018

Mon 16th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Partner Relay – In pairs complete:

4 x 400m (2 each)

4 x 200m (2 each)

B: Front Squat (15 mins to work to heavy Double)

C: Metcon (Time)

5 RFT of:

7 x Front Squats

100m Run

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3@60%, 3@70%, 4×2 @ 80%)

Above Knee

B: Clean and Jerk (3@60%, 3@70%, 4×2 @ 80%)

C: Front Squat (3@60%, 3@70%, 4×3 @ 80%)

D: Behind Neck Push Press (4 x 4 @60%)

E: Bent Over Row (4 x 10)

Rest 1 minute between sets. Use weight that can be controlled with excellent form.

F: Dips (4 x 10)

Rest 1 minute between sets.

13 Jul 2018

Sat 14th July

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (18mins to find 5RM)

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

12 Jul 2018

Friday 13th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5rds of:

High Hang Snatch

2 x Hang Snatch

B: Metcon (AMRAP – Rounds and Reps)

Criss Cross – 15 min AMRAP of:

30 x Double Unders

15 x Thrusters

30 x Double Unders

15 x Toes to Bar

11 Jul 2018

Reload Week-New Cycle Sunday July 14th

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Balance + Overhead Squat (1-1-1-1-1)

B: Clean Pull + Clean + Hang Clean (5 Sets @ 75%)

C: Back Squat (6 x 4 @ 75%)

D: Snatch Lift Off (4 x 3 @ 115%)

Snatch Deadlift to BELOW knee

11 Jul 2018

Thurs 12th July

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (15 Mins to build to a 3RM)

B: 2k Row (Time)

Max Effort 2k Row

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Mins of:

7 x Deadlifts (BW/0.75BW)

7 x Medball Cleans

7 x Burpees

10 Jul 2018

Wed 11th July

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CrossFit 3000 South Melbourne – CrossFit

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

B: Cindy (AMRAP – Rounds and Reps)

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

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

Complete AMRAP in 10 mins of:

5 x Pull-Ups

10 x Push-Ups

15 x Squats

09 Jul 2018

Tuesday 10 July

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (20 Mins to build to 3RM)

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#