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2019
Archive for: May
31 May 2019

Saturday – WMG

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

Sole Cycle (3 Rounds for reps)

5min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans (70/47kg)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

5min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans (60/43kg)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

5min AMRAP:

15 Barbell-Facing Burpees

21 Power Cleans (52.5/38kg)

21/15 Calorie Assault Bike/Row

30 May 2019

Friday – WM

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CrossFit 3000 South Melbourne – CrossFit

A: Push Jerk

5 – 4 – 4 – 3 – 3

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
16 x 1 Arm DB Push Jerk (8/8)

30 x DU

C: Prowler Push

*In two teams, complete as many 20m laps as possible in 10mins. 1 lap = 1 rep

29 May 2019

Week 11 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch (4 x 2 @ 75%)

B: Snatch Balance (4 x 3 @ 75%)

C: Snatch Grip Deadlift (4 x 2 @ 120%)

D: Back Squat (4 x 2 @ 80%)

29 May 2019

Thursday – G

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

KB Snatch – 10 mins Skill Work or Max Reps in 5 mins

B: Metcon (AMRAP – Reps)

Complete AMRAP in 15 mins of:

5 x Strict L-sit Pull-Ups

10 x Ring Dips

16 x Pistols

20 x Abmat Sit Ups

C: Metcon (No Measure)

3 rounds of:

30s Hollow Hold (Rx = Handstand Hold)

30s Side Plank Left

30s Side Plank Right

30s V-Sit Ups

28 May 2019

Wednesday – MG

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

14min EMOM of:
Even: Row Max Cals in 45secs

Odd: 1-3 Rope Climbs (RX+ legless, RX++ stradle)

B: Metcon (Time)

4 RFT of:
15 x Pushups

15 x Walking Lunges

15 x Box Jumps

15 x Cal Row

C: Farmer’s Carry (200m outside)

27 May 2019

Tuesday – M

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk

2 – 2 – 2 – 1 – 1 – 1

B: Metcon (5 Rounds for time)

Every 2min for 5 rounds:
10 x Burpees

200m Run

C: Metcon (Time)

For Time:
10 – 1 reps of: T2B

1- 10 Reps of: Thrusters

26 May 2019

Handstand Cycle – Test

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CrossFit 3000 South Melbourne – Gymnastics

Warm-up (No Measure)

MOBILITY TEST
-Shoulder range

-Seated Shoulder range

-Int/Ext Rotation

-Pec/Lat mobility

MOBILISE

-Tx/OH Tx

-Partner Pec stretch

-Pec Minor

-Kneeling Shoulder flexion

-Passthroughs

SKILL TEST

-HSH: max time

-Free standing HSH: max time

-HS walk: max distance

26 May 2019

Monday – W

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (10min EMOM)

1 x Power Snatch

1 x Squat Snatch

B: Metcon (Time)

5 RFT
12 x Deadlifts

8 x Strict Pull-Ups (RX+ 6 x weighted)

C: Back Squat

5 – 5 – 5 – 5

25 May 2019

Week 10 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/80%, 1/85%, 1/88%, 1/91%, 1/94%)

B: Clean and Jerk (1/80%, 1/85%, 1/88%, 1/91%, 1/94%)

C: Snatch Pull (4 x 2 @ 115%)

D: Front Squat (4 x 2 @ 90%)

3 minutes rest Max

24 May 2019

Saturday – GW

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean (10 Mins to work to Heavy Triple)

B: Metcon (AMRAP – Rounds and Reps)

5 Rounds of
4min AMRAP:

5 x Strict HSPU

5 x Power Cleans

5 x Front Squats

Rest 1 Min b/w rounds


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