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2018
Archive for: September
30 Sep 2018

Monday 1st October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for time)

5 x 250m Row Intervals

Rest 90s b/w efforts

B: Metcon (Time)

5 RFT of:

50 x Double-unders

15m Single-arm overhead lunge

C: Bent Over Row (3 sets of 5 reps)

Can be DB/KB/BB, can also be done as single arm

29 Sep 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2 RM then -10% for 2 Reps)

B: Clean and Jerk (2 RM then -10% for 2 Reps)

C: Front Squat (2 RM then -10% for 2 Reps)

D: Clean Pull (4 x 3 @ 105%)

28 Sep 2018

Saturday 29th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (20 mins to find 1RM)

Warmup :-

3 x 50%, 3 x 60%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%

B: Shoulder Press (10 mins to find 1RM)

Warm-up:

3 x 50%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%

C: Deadlift (15 mins to find 1RM)

Warm-up:

3 x 60%, 2 x 70%, 1 x 80%, 1 x 85%, 1 x 90%, 1 x 95%

D: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.

Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.

Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

27 Sep 2018

Friday 28th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

A: 2/3 Murph (Time)

For time:

1200m Run, then

66 x Pull-Ups

133 x Push-Ups

200 x Squats, then

1200m Run

or B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

26 Sep 2018

Maintenance Phase

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Complex (5 x 2 @ 70-80%)

Snatch High Pull + Snatch + Snatch Balance + OHS

B: Clean Pull + 2 x Clean (5 x 2 @ 70-80%)

C: Back Squat (6 x 2 @ 85%)

26 Sep 2018

Thursday 27th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch (2 – 2 – 2 – 2)

B: Metcon (3 Rounds for reps)

3 Rounds, for max reps:

1:00 Row for Calories

1:00 V-Sit Ups

1:00 Russian KB Swings

1:00 Box Jumps

1:00 Rest

25 Sep 2018

Wednesday 26th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (2 – 2 – 2 – 2)

B: Metcon (Time)

12 – 10 – 8 – 6 – 4 – 2 reps for time of:

Power Clean

Front Squat

Push Jerk

Run 200m After each Round

24 Sep 2018

Tuesday 25th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

EMOM for 12 Mins (6 Sets of each)

Odd: Max Reps Strict HSPU

Even: 8 x Ring Rows – 3′ lower

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

8 x Thrusters

8 x T2B/T2R

12 x Burpee Box Jump Overs

C: Metcon (No Measure)

Tabata Hollow Rock/Hold

23 Sep 2018

Monday 24th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

A: 4 x 400m Run (Time)

4 x 400m Run

Rest 2 min b/w efforts

B: Metcon (3 Rounds for reps)

3 Rounds, for max reps of:

1 min max Alternating Front Rack Lunges

1 min max Push Press (same bar)

1 min max Double Unders

1 min rest

22 Sep 2018

Maintenance Phase

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch + Snatch Balance + OHS (5 x 2 @ 70-75%)

B: Clean Pull + Clean + 2 Jerks (5 x 2 @ 75-85%)

C: Snatch Pull (5 x 3 @ 100%)

D: Front Squat (5 x 4 @ 80%)


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