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

Blog Archive

Home
2018
Archive for: August
31 Aug 2018

Saturday 1st September

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A1: Power Clean (10 Mins to work to best Single)

or A2: Squat Clean (10 Mins to work to best Single)

B: Metcon (Time)

Hotshots 19 (Modified) – Complete 6 rounds for time of:

30 x Air squats

10 x Power cleans

7 x Strict pull-ups

400m run

30 Aug 2018

Friday 31st August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (1 x EMOM for 6 Mins:)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Weight)

6 Rds of:

1 x Behind Neck Split Jerk

1 x Split Jerk

C: Single Arm Bent Over Row (3 x Sets of 8 Reps each arm)

KB or DB

CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch ( 60/2, (70/2, 80/2, 85/2)2)

Below Knee

B: Snatch Balance (2-2-2-2-2)

C: Front Squat (60/3, 70/3, 80/3, 85/3, 90/2)

29 Aug 2018

Thursday 30th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 10mins complete:

Odd: 6-10 x Rings Dips

Even: 30s HS Hold, 30s Wall Walks or 10m HS Walk

B: Metcon (AMRAP – Rounds and Reps)

3 Rds for Quality:

15/20 x Cal Row

10 x Toes to Rings

10 x Hollow Rocks

10 x Alternating Pistols

C: Back Squat (5 – 5 – 5)

28 Aug 2018

Wednesday 29th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 10 Mins:

3 x Position Power Clean 1 – 5mins

3 x Position Squat Clean 6 – 10Mins

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

200m Run

20 x 1-Arm KB PPress/PJerk (10/10)

20 x Box Step Overs

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 Mins of:

15 x Russian KB Swings

10 x Burpees

27 Aug 2018

Tuesday 28th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

26 Aug 2018

Monday 27th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (EMOM for 6 Mins ***Power***)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Time)

4 RFT of:

300m Row

30 x Double Unders

200m Run

C: Turkish Get Up (3 x 3 Each Arm)

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (60/2, 70/2, (80/2, 85/1, 90/1)3)

Go up after first wave.

B: Clean and Jerk (60/2, 70/2, (80/2, 85/1, 90/1)3)

Go up after first wave.

C: Front Squat (60/2, 70/2, 80/2, 85/2, 90/2, 80/2, 90/2, 80/2)

D: Midline (4 x 15each)

Lying T2B Superset with

Situps with straight legs and plate Over head

24 Aug 2018

Saturday 25th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

23 Aug 2018

Friday 24th August

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 mins:

2 x Power Snatch

2 x Snatch (or OHS)

B: Metcon (Time)

5 RFT of:

5 x Deadlifts

10 x Burpees

**Aim for Heavy but unbroken**

C: Metcon (Time)

5 RFT of:

15 x Front Squats

15/12 Cal Row


1 2 3 4