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2018
Archive for: July
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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#

08 Jul 2018

Monday 9th July

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CrossFit 3000 South Melbourne – CrossFit

A: Pull-ups (1 Set Max Reps – Strict, Weighted or Kipping)

B: Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

07 Jul 2018

Reload Week-New Cycle Sunday July 15th

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (5 x 2 @ 75%)

B: Clean Pull + Clean + Hang Clean (5 x 2 @ 75%)

C: Split Jerk (2-2-2-2-2)

D: Pause Back Squat (5 x 4 @ 70%)

06 Jul 2018

Sat 7th July

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CrossFit 3000 South Melbourne – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

05 Jul 2018

Friday 6th July

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Clean (5 – 5 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP In 10mins of:

7 x Thrusters

7 x Burpees

7 x Pull-Ups