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2019
Archive for: March
21 Mar 2019

Friday 22nd March

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CrossFit 3000 South Melbourne – CrossFit

A: 16min E2MOM

3 x Snatch @ 70/75%

B: Metcon (Time)

20 – 15 – 10 Reps for time
Power Cleans

Row (calories)*

*modified cals: 15 – 12 – 9

C: Farmer’s Carry

Accumilate 200m

20 Mar 2019

Week 1of 12-Strength Development Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch + Snatch (1 + 2- 2/65%, 3/70%)

B: Split Jerk (2 x 3 @ 70%, 3 x 3 @ 75%)

From Racks.

C: Back Squat (8/60%, 8/65%, 6/70%, 6/75% x 2)

20 Mar 2019

Thursday 21st March

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat

5 x 6 @ 75-80%

B: Metcon (No Measure)

12min EMOM
5 x Ring Dips

8 x Dead Lifts

10 x Burpees

Turn in to an AMRAP if/when you fall behind the minute.

19 Mar 2019

Wednesday 20th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

3 Rounds for Reps
1min Double Unders

1min Box Jumps

1min V-sits

1min Pull Ups

1min Row/Ride (calories)

1min REST

B: Metcon (No Measure)

Tabata
Rounds 1-4: L-Sit

Rounds 5-8: HSH

18 Mar 2019

Tuesday 19th March

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CrossFit 3000 South Melbourne – CrossFit

A: Bench Press

3 – 3 – 3 – 2 – 2

B: Metcon (Time)

21 – 15 – 9 reps for time
KB/DB Hang Snatch

Wall Balls

Rest 2 mins, then:

C: Metcon (Time)

100 x Lunges
(RX+ weighted)

17 Mar 2019

Gymnastics 18th March

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CrossFit 3000 South Melbourne – Gymnastics

Ai: KB Strict Press (3 x 10 each side)

Tempo: 3s lower

Aii: Hollow Hold (3 x 60s)

Bi: Hanging Knee Raises (3 x 8)

Tempo: 3s lower

Bii: TX Extensions (3 x 10)

C: Metcon (No Measure)

10min EMOM
3 – 5 HSPU or PU progressions

D: Straddle Stretch

17 Mar 2019

Monday 18th March

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CrossFit 3000 South Melbourne – CrossFit

A: 4 x 400m Run (Time)

4 x 400m Run

Rest 1 min b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

4 RFT (RX+ 6 RFT)
10 x Burpees to 6″ target

20 x Pistols

30 x Russian KB Swings

200m run

16 Mar 2019

Week 4 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max)

B: Clean and Jerk (Max)

C: Front Squat (Max)

15 Mar 2019

Saturday 16th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT
3 x Rope Climbs

6 x Push Jerks (Heavish)

12 x Deadlifts (Same bar)

15 x V-Sit Ups

30 x Wall Ball

Rx + = 7 RFT

14 Mar 2019

Friday 15th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:
10 x Hang Power Cleans

10 x Front Squats

Run 400m

Rest 2mins b/w rounds

B: Tyre Flips

3 x 20m


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