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2019
Archive for: March
Page 4
06 Mar 2019

Thursday 7th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Row
In pairs accumulate 2000m/1500m

(swap after 60seconds MAX effort)

B: Metcon (AMRAP – Rounds)

15min AMRAP
20m Farmers Carry

20m Lunge

12/9 Cal Row

RX+ Weighted OH lunges

06 Mar 2019

Week 3 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 1 @ 80-90%)

B: Snatch Pull (4 x 2 @ 110%)

C: Pause Back Squat (5 x 1)

Rock bottom position

Full 2 Second pause

05 Mar 2019

Wednesday 6th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10min EMOM
5 – 10 x Strict Pull Ups

Hollow hold for remaining time

(Pull Ups completed within 30s)

B: Metcon (AMRAP – Rounds)

12min AMRAP
6 x HSPU

12 x Air/Goblet Squat

18 x Sit Ups

04 Mar 2019

Tuesday 5th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

12min E2MOM
2 x Hang Snatch

2 x Snatch

B: Metcon (Time)

“Swinging Annie”
50-40-30-20-10 reps for time:

Russian KB Swings

Double Unders

03 Mar 2019

Gymnastics 4th March

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CrossFit 3000 South Melbourne – Gymnastics

A: 30 mins Skill Work

i) Muscle ups/Pull ups

ii) Handstands/Inversion

iii) Gymnastics Goat

B: 3 Rounds of:

1min: Hollow Hold/Scissor Kicks

1min: Bicycle Crunches

1min: Side Plank Pulses (L)

1min: Side Plank Pulses (R)

1min: Plank Hold

1min REST

03 Mar 2019

Monday 4th March

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat

5 – 5 – 3 – 3 – 2 – 2

B: Metcon (Time)

3 RFT
200m Run

21 x Burpees

9 x Squat Cleans

*rest 3 mins, then:

C: Metcon (Time)

21 – 15 – 9
Ring Rows (RX+ feet on box)

Hang DB Snatch

02 Mar 2019

Week 2 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

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

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

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

D: Back & Midline (4 x 12)

KB Swings

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

01 Mar 2019

Saturday 2nd March

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

In teams of 3, complete

3 Rounds of:

30 x Deadlifts (43/30kg)

30 x Hang Power Cleans (43/30kg)

30 x Push Jerks (43/30kg)

Then, 150/100 Cal Bike or Row

2 Rounds of:

30 x Deadlifts (52/36kg)

30 x Hang Power Cleans (52/36kg)

30 x Push Jerks (52/36kg)

Then, 150/100 Cal Bike or Row

1 Round:

30 x Deadlifts (60/43kg)

30 x Hang Power Cleans (60/43kg)

30 x Push Jerks (60/43kg)


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