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Archive for: October
21 Oct 2018

Monday 22nd October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 RFT of:

15/12 Cal Row

10 x Strict HSPU

B: Metcon (Time)

3 RFT of:

200m Run

15 x Strict Ring Dips (Rx+= 7 x RMU)

C: Back Squat (2 – 2 – 2 – 2 )

20 Oct 2018

Week 1 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ([65/1, 70/1, 75/1]x3)

B: Clean and Jerk ([65/1, 70/1, 75/1]x3)

C: Back Squat (80/1 x 3)

D: Midline (15/3 x 4)

Lying T2B Superset with

Situps with straight legs and plate Over head

19 Oct 2018

Saturday 20th October

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (12 Mins to build to a heavy Triple)

B: Metcon (Time)

3 RFT of:

800m Run

35 x Pull-ups

30 x Front Squats

25 x Bar-Facing Burpees

18 Oct 2018

Friday 19th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12mins of:

2 x Push Press

2 x Toes to Bar

2 x Box Jump Overs

4 x Push Press

4 x Toes to Bar

4 x Box Jump Overs

etc for 12 mins.

B: Metcon (Time)

10 RFT of:

4 x Deadlifts (Heavy)

12 x Push-Ups

17 Oct 2018

Week 1 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch + Hang Power Snatch + Hang Snatch (5 Sets @ 50-60%)

B: Clean + Hang Power Clean + Jerk (5 Sets @ 50-60%)

C: Front Squat (4 x 3 @ 70%)

17 Oct 2018

Thursday 18th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10 Mins Row for Quality

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

200m Run

20 x Russian KB Swings

10 x Strict HSPU

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

16 Oct 2018

Wednesday 17th October

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CrossFit 3000 South Melbourne – CrossFit

A: Weighted Pull-ups (5 – 5 – 5 – 5 – 5)

Complete 5 x Tempo Ring Dips b/w each set: 3s down, 1s pause, Xup, 1s pause at top

B: Metcon (Time)

For Time:

150 x Double Unders

– Then –

4 rds of:

20 x DB Hang Snatch (10L/10R)

20m Single-arm Overhead Lunge

– Then –

150 x Double Unders

15 Oct 2018

Tuesday 16th October

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (15mins to build to a heavy 5)

B: Metcon (Time)

10 RFT of:

10 x Back Squats @ 60/43kg (Max)

100m Run

Rest 30 seconds.

14 Oct 2018

Bar Muscle up Cycle Week 2

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CrossFit 3000 South Melbourne – Gymnastics

A1: Ring Rows (4×5)

3-5s negative

Feet on box (optional)

A2: bHBH (4x45s)

Add rocking (optional)

B1: Lat pull-down (5×8)

4s negative

Add Tricep extension (optional)

B2: Back Extensions (5×6)

3s negative

C1: Lying T2B (3×10)

3s negative

Bent knees up, extended legs down.

C2: Scap Depressions (3×10)

Weighted (light/medium)

D1: Pull-ups (5×5)

1s hold, 3-5s negative

Kip up (optional)

D2: Lying Passthroughs (5×12)

weighted (optional)

HOMEWORK

* bHBH 5x60s, 3 times a week (at least)

*Bar hang 3×45-60s, 3 times a week (at least)

*Kipping swings 5×6, 3 times a week

*Ring rows 3×10, 3 times a week

14 Oct 2018

Monday 15th October

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CrossFit 3000 South Melbourne – CrossFit

A: Clean (10 Mins to build to a heavy double)

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Power Clean & Jerk

Row (Cal)

T2B

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