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2019
Archive for: January
31 Jan 2019

Friday 1st Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

B: Metcon (Time)

5 RFT of:

200m Run

10 x Hang Squat Cleans

20 x Alternating Pistols

30 Jan 2019

Week 3 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch + Snatch Balance + OHS (5 sets @ 70%(of Snatch))

B: Clean Pull (5 x 3 @ 105%)

C: Back Squat (5 x 2 @ 82%)

Follow each set immediately with 3 box jumps.

30 Jan 2019

Thursday 31st January

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for distance)

Row – 4 x 1 Min for Max Distance

Rest 90s b/w efforts

B: Metcon (No Measure)

Every 2 mins for 8 rds:

12 x Burpee Box Jump Overs

30 x Double Unders

C: Metcon (No Measure)

‘Shake hands with your Bell’

Spend 10 mins practicing KB Swings, Snatches, Presses, Jerks, TGU etc. Try to accumulate at least 100 reps

29 Jan 2019

Wednesday 30th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Cindy, Strict!

Complete AMRAP in 20 minutes of:

5 x Strict Pull-ups

10 x Honest push-ups

15 x Squats to Medball

Rx+= 5 x RMU + Squats each round
Choose WOD A or B

or B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

5 x Strict HSPU

10 x Pull Ups

20m DB Lunge

28 Jan 2019

Tuesday 29th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch (2 x Reps every 90s for 6 Sets )

B: Metcon (Time)

For time:

200m Run

12 x Power Cleans

200m Run

9 x Power Cleans

200m Run

6 x Power Cleans

C: Metcon (Time)

For time:

10 – 20 – 30 – 40 reps for time of:

Hang DB Snatch

Burpees

27 Jan 2019

Monday 28 Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Paused Front Squat (3 – 3 – 3 – 3 with 1s pause at bottom)

B: Metcon (Time)

‘Irvine’ – For Time

400 meter Run

23 Push-Ups

53 Goblet Squats

400 meter Run

23 Push-Ups

53 Kettlebell Swings

400 meter Run

or C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

26 Jan 2019

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Split Jerk (Max for the day; then 3 x 2 @ 80% of that)

B: Hang Snatch (4 x 3 @ 70% from MID THIGH)

C: Hang Clean (4 x 3 @ 70% from MID THIGH)

D: Back Squat (5 x 3 @ 78%)

Follow each set immediately with 3 box jumps.

25 Jan 2019

Sat 26th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (10 mins to work to 2 x heavy singles)

B: Metcon (AMRAP – Rounds and Reps)

‘The Beast’

5rds, Each a 4 min AMRAP of:

3 x Power Cleans @ 80/55kg

5 x HSPU

7 x Box Jumps

Rest 1 min b/w rds

24 Jan 2019

Friday 25th Jan

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for time)

Each round for time:

Run 800m, 400m & 200m

Rest 2:00 between efforts

B: Metcon (Time)

For time:

10 – 1 Pull-Ups, alternated with

1 – 10 T2B

Run 100m between each round

C: Prowler Push (4x20m Prowler Push/Sled)

23 Jan 2019

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 82%)

B: Clean and Jerk (4 x 1 @ 82%)

C: Front Squat (5 x 3 @ 78%)

Follow each set immediately with 3 box jumps.


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