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

Blog Archive

Home
2019
Archive for: March
31 Mar 2019

Gymnastics

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Gymnastics

A1: LAT PULLDOWN (2 x 8 each side)

A2: PASS-THROUGHS / LYING PASS-THROUGHS (2 x 12)

B1: TABLETOP THRUSTS (2 x 10)

B2: TEMPO BOR (2 x 10)

C: 16min E2MOM

3-6 of any pulling movement

D: 3 Rounds of:

1min: Side plank pulses R

1min: Side plank pulses L

1min: Hollow hold

1min: Dead hang

1min: Buyers choice

1min: REST

31 Mar 2019

Monday 1st April

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Snatch (5 Rounds of:)

1 x Hang Snatch

2 x Snatch

1 x OHS

B: Metcon (Time)

21 – 18 – 15 – 12 – 9 reps for time:
Power Cleans

2 x Sit Ups

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/75, 1/80, 1/83, 1/85, 1/83, 1/80)

B: Clean and Jerk (2/75, 1/80, 1/83, 1/85, 1/83, 1/80)

C: Snatch Pull (5 x 5 @ 96%)

D: Front Squat (5/75, 2 x 4 @ 80%, 2 x 3 @ 85%)

29 Mar 2019

“POWER HOUSE”

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Back Squat

3 – 3 – 3 – 3

B: Deadlift

3 – 3 – 3 – 3

C: Bench Press

3 – 3 – 3 – 3

28 Mar 2019

Friday 29th March

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

20 – 18 – 16 – 14 – 12 – 10 reps for time:
Overhead or Front Rack KB/DB Lunge

Burpees

30 x Double Unders after each round

B: Flexed Arm Hang

Accumulate 2mins

C: L-Sit

Accumulate 2mins

D: Metcon (No Measure)

TABATA
Handstand Hold

27 Mar 2019

Week 3 of 12-Strength

By There are no tags 0 comments

CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch + Snatch (4 Sets @ 75%)

B: Split Jerk (5 x 3 @ 78%)

C: Clean Pull (5 x 5 @ 96%)

D: Back Squat (5/75, 5 x 3 @ 80%, 4/80)

27 Mar 2019

Thursday 28th March

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Pistols

12mins practice and progressions

or

4 x 8 tempo Pistols (3s down, 3s up)

(RX+ weighted)

B: Metcon (Time)

5 RFT of:
10 x Ring Rows (RX+ Feet on Box)

10 x T2B

100m Run

Rest 1min b/w rounds

26 Mar 2019

Wednesday 27th March

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

12min E2MOM
1 x Hang Power Clean

2 x Power Clean

1 x Squat Clean

B: Metcon (Time)

For Time:
21 x Hang Power Cleans

5 x Rope Climbes

15 x Hang Power Cleans

3 x Rope Climbs

9 x Hang Power Cleans

1 x Rope Climb

25 Mar 2019

Tuesday 26th March

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

12min E2MOM
1 x Hang Power Snatch

2 x Power Snatch

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
12 x Single Arm KB Swing (6 each arm)

9 x Pull-Ups (RX+ 5 x Bar MU)

6 x Strict HSPU

C: Metcon (No Measure)

10min Lift/Flip/Drag
Farmers Carry, Tyre Flip or Sled Drag

24 Mar 2019

Monday 25th March

By There are no tags 0 comments

CrossFit 3000 South Melbourne – CrossFit

A: Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

B: Metcon (Time)

3 RFT
800m Run

30 x Abmat Situps

40 x Double Unders


1 2 3 4