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

Blog Archive

Home
2019
Archive for: January
19 Jan 2019

Week 1 of 5

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the Day)

30 Minutes to find max for the day

B: Clean and Jerk (Max for the Day)

30 minutes to find max for the day.

C: Front Squat (Max for the Day)

18 Jan 2019

Sat 19th Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Distance)

Max Distance Hand Stand Walk

or Max HS Hold (FS or Wall)

B: Metcon (AMRAP – Rounds and Reps)

With a 25 min clock,

Run 1200m, then in remaining time,

Complete AMRAP of:

  4 x Strict HSPU

  8 x C2B Pull-ups

  12 x Goblet Squats

Rx+ = 10/7 kg Vest

17 Jan 2019

Friday 18th Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Pause Snatch (Power or Squat) (2 – 2 – 2 – 2 -2 with 1s pasue at knee)

Pause just above knee for 1 count.

B: Metcon (Weight)

EMOM 12 mins

1 x Hang Power Clean

3 x Split Jerk @ 70% of Best C&J

C: Front Squat (4 x 4 @ 75%)

16 Jan 2019

Week 1 of 5

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Split Jerk (Max for the day then 3 x 1 @ 80% of that.)

B: Pause Snatch(2 Position) (3 Sets @ 70%)

1 x Pause Snatch below knee

1 x Snatch
Full depth receiving position on both.

NO POWERS

C: 3 Position Clean (3 Sets @ 70%)

1 x Hang Clean(Above Knee)

1 x Low Hang Clean(Below Knee)

1 x Clean
Full Squat.

NO POWERS

16 Jan 2019

Thursday 17th Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Max Height Box Jump (Distance)

Max Height Box Jump
10 Mins

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

12 x Alternating Pistols

12 x Hollow Rocks

12 x Ring Rows

12 x Superman Rocks

Rx+ = Box + Rings Level for Ring Rows

C: Turkish Get Up (3 x 3 each arm)

15 Jan 2019

Wednesday 16th Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Push Press (3 – 3 – 3 – 3)

B: Metcon (3 Rounds for time)

3 Rounds, each for time, of:

400m Run

20 x Over Box Burpees

60s Plank Hold

20 x Push Press

Rest 2 mins between rounds

14 Jan 2019

Tuesday 15th Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (2 – 2 – 2 – 2)

B: Metcon (Time)

B . Joker

For time:

1 – 10 Toes-to-Bar, alternated with

10 – 1 Deadlifts

or C: Metcon (Time)

AWOD – Napalm

2 RFT of:

10 x Bar Muscle-ups

20 x Bar-Facing Burpees

30 x Deadlifts

40 x Wallballs

13 Jan 2019

Monday 14th Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for time)

3 x 500m Row

Rest approx 1:1

B: Metcon (Time)

3 RFT of:

33 x Russian KB Swings (32/24kg)

50 x DU

33/22 Cal Row

C: Metcon (No Measure)

Tabata Walking Lunge

12 Jan 2019

Maintenance Phase

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch + Snatch (80/2, 84/2, 88/1, 90/1, 92/1)

Above Knee/Full Depth receiving position
7 working sets beginning at 80%.

B: Clean + Front Squat + Jerk (6 Sets @ 80%)

C: Back Squat (4 x 1 @ 90%, 2 x 1 @ 95%)

11 Jan 2019

Saturday 12th Jan

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (10 Mins to build to 2 x Solid Doubles)

B: Metcon (3 Rounds for reps)

Fight Club – 3 Rounds, Each for total reps:

1:00 Thrusters

1:00 Power Cleans

1:00 Box Jump-Overs

1:00 Pull-ups

1:00 Assault Bike/Row Cals

*Rest 1:00 Between Rounds
Max Weight is 43/30kg


1 2 3