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2019
Archive for: February
28 Feb 2019

Friday 1st March

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (15 mins to build to a solid Double)

B1: Weighted Pull-ups (5 – 5 – 5 – 5 – 5 – 5 )

B2: Bench Press (5 – 5 – 5 – 5 – 5 – 5 )

27 Feb 2019

Week 2 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3 x 2 @ 75%, 2 x 2 @ 80%)

Below Knee

B: Hang Clean (3 x 2 @ 75%, 2 x 2 @ 80%)

Below Knee

Squat Clean

C: Snatch Balance (2-2-2-2-2)

Increase Weight each set

Focuus fast feet, lockout speed and stability/balance in bottom position.

27 Feb 2019

Thursday 28th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 rounds for time:

200 m Run

20 x Goblet Squats

B: Metcon (Time)

10 – 1 reps for time of:

Overhead Plate Lunges

Burpee Box Jump Overs

Russian KB Swings (x2)

C: Single Leg Romanian Deadlift (RDL) (4 x 5 (each leg))

26 Feb 2019

Wednesday 27th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 – 5 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

3 x Push Press

6 x Front Squats (Rx+ = OH Squat)

9 x V-Sit Ups

30 x Double Unders

25 Feb 2019

Tuesday 26th Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

A. Pump House

15 – 12 – 9 – 6 – 3 Reps for time of:

Strict Ring Dips

Strict Pull-ups

200m after each round
Rx+ = Ring MU instead of Dips & Pull-Ups

Metcon (No Measure)

B. 3 rounds for quality of:

20/15 Cal Row

15 x HR Pushups

15 x Kipping Swings (RX+ 8 strict T2B)

24 Feb 2019

Kipping and Core

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CrossFit 3000 South Melbourne – Gymnastics

A1: Lat pull-down (2 x 8)

A2: Bent Over Row (2 x 8)

3s lower

B1: Ring Rows (2 x 8)

3s lower

B2: Lying Passthroughs (2 x 8)

Skill Development

EMOM 10mins for quality:

3-8 Kipping Pull ups

OR

3-8 Strict Pull ups

OR

3-8 Weighted Pull ups

Conditioning

3 Rounds of:

1min HSH

1min Hollow hold/rock

1min Toe touches

1min Super extension/hold

1min Buyer’s choice

1min REST

24 Feb 2019

Monday 25th Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon (AMRAP – Rounds and Reps)

‘The Chief is Dead’

5 x AMRAPs in 24 minutes.

AMRAP in 4 mins of:

3 x Power Cleans

6 x Push-Ups

9 x Air Squats

12 x Deadlifts

1 min rest, then Repeat (5 times total)

23 Feb 2019

Week 1 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (60/3, 70/2, 75/2, 80/2, 85/1 x 3)

B: Clean and Jerk (60/3, 70/2, 75/2, 80/2, 85/1 x 3)

D: Back & Midline (4 x 10)

KB Swings

Single Arm Rows
Complete the 4 Sets without Rest. You can use KB or DB for the Single rows.

C: Front Squat (Heavy Single, then 2 x 1 @90% of that.)

22 Feb 2019

Saturday 23rd Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

or B: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
**45 Min Time Cap**

21 Feb 2019

Friday 22nd Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 rounds of:

1 x Power Snatch

1 x Snatch

1 x Hang Snatch

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
**8 Min Time Cap**

C: Bent Over Row ( 5 – 5 – 5 – 5)


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