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2019
Archive for: March
Page 3
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

13 Mar 2019

Thursday 14th March

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CrossFit 3000 South Melbourne – CrossFit

A: Shoulder Press

5 x 3 @ 75 – 80%

B: Metcon (Time)

21-15-9-15-21 reps for time
Burpees

American KB Swings

Row (Calories)

C: Bent Over Row

5 – 5 – 5 – 5

13 Mar 2019

Week 4 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 1 @ 80%)

B: Clean and Jerk (3 x 1 @ 80%)

C: Snatch Pull (3 x 2 @ 90%)

D: Clean Pull (3 x 2 @ 90%)

12 Mar 2019

Wednesday 13th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

HSH/HSPU Practice & Progressions
10mins

OR

B: Metcon (Distance)

Handstand Walk
Max distance in 10mins

C: Metcon (AMRAP – Rounds)

12min AMRAP
30 x DU

15 x KB Thrusters

10 x C2B Pull-Ups

D: Tabata Squats (AMRAP – Reps)

Tabata Squats

11 Mar 2019

Tuesday 12th March

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Announcements

Monday 11th March – Public Holiday 8 & 9am WODs only

CrossFit 3000 South Melbourne – CrossFit

A: Snatch

20mins to find heaviest single of the day.

B: Back Squat

15mins to find heaviest triple for the day.

10 Mar 2019

Monday 11th March

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Announcements

Monday 11th March – Public Holiday 8 & 9am WODs only

CrossFit 3000 South Melbourne – CrossFit

A: Bex (AMRAP – Rounds)

Complete AMRAP in 35 mins of:

50 x Wall Ball Shots (20/14 lb)

40 x Box Jumps (24/20 in)

30 x Toes-to-Bars

20 x Deadlifts (145/115 lb)

800m Run
RX- 25min AMRAP

09 Mar 2019

Week 3 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 95/1, 85/1×2)

B: Clean and Jerk (60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 95/1, 85/1×2)

C: Front Squat (Heavy Single, 90/1)

D: Romanian Deadlifts (4 x 10)

08 Mar 2019

Saturday 9th March

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Announcements

Monday 11th March – Public Holiday 8 & 9am WODs only

CrossFit 3000 South Melbourne – CrossFit

A: 31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

07 Mar 2019

Friday 8th March

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Announcements

Monday 11th March – Public Holiday 8 & 9am WODs only

CrossFit 3000 South Melbourne – CrossFit

A: Split Jerk

3 x 3 @ 70/75%

B: Metcon (Time)

21 – 15 – 9
Power Clean & Jerk

Burpee Over Bar

C: Metcon (No Measure)

1/4 Turkish Get Up
3 x 5 each arm