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2018
Archive for: July
31 Jul 2018

Wed 1st Aug

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CrossFit 3000 South Melbourne – CrossFit

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

B: Metcon (No Measure)

4 Rds for Quality

5 x Strict Pull-Ups/3 x Strict MU

9 x T2B

12 x Deadlifts

15 x Push ups

30 Jul 2018

Tues 31st July

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CrossFit 3000 South Melbourne – CrossFit

A: Pause Snatch (Power or Squat) (2 – 2 – 2 – 2 – 2)

Pause just above knee for 1 count.
*1 sec pause at knee on each rep*

B: Metcon (Weight)

EMOM for 12 mins – 3 x Split Jerk @ 70%

C: Snatch Grip Deadlift (5 – 5 – 5)

29 Jul 2018

Monday 30th July

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

Christina – AMRAP 20 mins of:

9 x Pullups

9 x Squat Cleans

9 x KB Swings

9 x T2B

9 x Push Press

9 x Burpees

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 5×2 @ 80%)

B: Clean and Jerk (3@60%, 3@70%, 5×2 @ 80%)

C: Clean Pull (5 x 3 @ 110%)

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

E: Snatch Grip Seated Press (5 x 5)

Behind the neck, sitting on bench or box.

F: Dips (3 x 10)

27 Jul 2018

Saturday 28th July

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CrossFit 3000 South Melbourne – CrossFit

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here

26 Jul 2018

Friday 27th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

A. ‘Baby JT’

15 – 10 – 5 reps for time of:

Strict HSPU

Ring Dips

Push Ups

**12 Min Cut-off**

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 Mins of:

10 x KB Snatch (7L/7R)

10 x 1 Arm KB Swings (7L/7R)

20 x Walking Lunges

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3@60%, 3×3 @ 70%, 2×3 @ 75%)

Above knee.

B: Behind Neck Push Press + Clean Grip Overhead Squat (3 + 4 x 5 Sets)

Use as narrow grip as possible(narrower than Snatch grip)

C: Snatch Pull (4 x 2 @ 100%)

D: Bent Over Row (5 x 10)

Rest 1 minute between sets

E: Dips (5 x 10)

Rest 1 minute between sets

25 Jul 2018

Thurs 26th July

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CrossFit 3000 South Melbourne – CrossFit

“Filthy 50″ (Time)

“Filthy 50″

For Time:

50 x Box Jumps (24/20″)

50 x Jumping pull-ups

50 x KB Swings (16/12kg)

Walking Lunges (50 steps)

50 x Knees to Elbows

50 x Push Press (20/15kg)

50 x Supermans (or 50 GHDs)

50 x Wall Ball shots (9/7kg)

50 x Burpees

50 x Double Unders

24 Jul 2018

Wed 25th July

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (3 – 3 – 3 – 2 – 2)

Hold in receiving position each rep for 2s

B: Back Squat (10 mins to work up to a Heavy 3)

C: Metcon (Time)

For Time:

50 x Power Cleans

EMOM perform 5 x Bar facing Burpees

23 Jul 2018

Tues 24th July

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (7 – 7 – 7 – 7)

B: Metcon (Time)

5 RFT of:

5 x Deadlifts

15 x HR Push-Ups

**Aim for Heavy but unbroken**

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

30 x Double-unders

10 x Front/Overhead squats


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