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Archive for: October
31 Oct 2018

Week 3 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch ([65/1, 70/1, 75/1]3)

B: Snatch Balance (3-2-2-2-1-1)

C: Front Squat (10 x 3 @ 78%)

31 Oct 2018

Thursday 1st Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

2 RFT of:

1000m Row

100 x Double Unders

5 x Rounds of “Chest to Bar Cindy”

(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

30 Oct 2018

Wednesday 31st October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 12 Mins complete:

Odd: 12 x Alternating Pistols

Even: 6-10 Strict HSPU

B: Metcon (Time)

4 RFT:

2 x Rope Climbs

10 x Ring dips

10 x Goblet Squats (24/16kg)

10 x T2B

29 Oct 2018

Tuesday 30th October

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CrossFit 3000 South Melbourne – CrossFit

A: Shoulder Press (2 – 2 – 2 – 2)

B: Push Press (2 – 2 – 2 – 2)

C: Push Jerk (2 – 2 – 2 – 2)

D: Front Squat (2 – 2 – 2 – 2)

Try and increase weight each set across the 16 sets

28 Oct 2018

Monday 29th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (2 Rounds for time)

10 x 100m Sprint

Sprint to 200m Turnaround, walk back as rest. Record fastest and slowest times.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

10 x Box Jumps

10 x Walking Lunges

10 x 1 Arm KB Swings (5L/5R)

C: Bent Over Row (BB/DB/KB – 3 x Sets of 5 (each arm if DB/KB))

27 Oct 2018

Week 2 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the day)

-30 minutes including warm up

-10 attempts max, first attempt begins at 75%

-2 Misses only

B: Clean and Jerk (Max for the day)

-30 minutes including warm up

-10 attempts max, first attempt begins at 75%

-2 Misses only

C: Back Squat (Max for the day)

No Misses-no further attempts once you miss.

26 Oct 2018

Saturday 27th October

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

“Heartburn” For time:

1600m Run

– Then –

10 Rounds of:

7 x Thrusters (Max 35/25kg)

7 x Pull-Ups (Rx+ = C2B)

7 x Burpees

25 Oct 2018

Friday 26th October

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CrossFit 3000 South Melbourne – CrossFit

A: Bench Press (5 – 5 – 3 – 3 – 2 – 2 Pause for 2 count on chest)

B: Metcon (Time)

For time:

30 x Toes-to-bars

40 x Single-arm dumbbell snatches

50 x Dumbbell box step-overs

40 x Single-arm dumbbell snatches

30 x Toes-to-bars

24 Oct 2018

Week 2 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ([65/2, 70/2, 75/1] x3)

B: Back Squat (10 x 3 @ 75%)

C: Snatch Pull (3 x 3 @ 95%)

24 Oct 2018

Thursday 25th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

1 x Squat Clean & Jerk

2 x Front Squats

3 x Hang Power Cleans

40 x Double Unders

B: Metcon (Time)

For time:

30/20 Cal Row

21 x Deadlifts

24/20 Cal Row

15 x Deadlifts

18/15 Cal Row

9 x Deadlifts


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