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2019
Archive for: August
31 Aug 2019

Sam’s Day of Gainz

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CrossFit 3000 South Melbourne – Olympic Lifting

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

Above Knee/Full Depth receiving position

B: Overhead Squat (3-2-2-1-1-1-1)

C: Clean Pull (4 x 2 @ 110%)

D: Front Squat (2-2-2-2)

E: Back & Midline (4 x 20 + 10R/10L)

KB Swings

Single Arm Rows
Russian LKB Swings Superset with single arm Bent over rows.

Rest 2min between Sets.

30 Aug 2019

Saturday 31 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 40 mins of:

800m Run

50 x Pull-Ups

100 x Push-Ups

150 x Air Squats

800m Run

30 x Pull-Ups

60 x Push-Ups

90 x Air Squats

800m Run

20 x Pull-Ups

40 x Push-Ups

60 x Air Squats

800m Run
Partition Pull-Ups, Push-Ups and Squats as required.

or B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

29 Aug 2019

Friday 30 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (7 – 7 – 5 – 5 – 3 – 3)

B: Metcon (Time)

5 RFT of:

30 x DU (Rx + = 50 x DU)

7 x Hang Power Cleans

7 x Push Press/Jerk

28 Aug 2019

Maintenance

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch + Snatch (5 Sets @ 65%)

B: Snatch Balance (5 x 2 @ 70%)

C: Front Squat (5 x 3 @ 70%)

D: Clean Lift Off (5 x 3 @ 75%)

Lift and pause at knee for 3 seconds then control back down.

28 Aug 2019

Thursday 29 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: 2k Row (Time)

Max Effort 2k Row
****80% Pace Only****

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
200m/250m Run/Row

20 Box Step Overs

20 Russian KB Swings

20/15 Cal Assault Bike

C: Metcon (No Measure)

15 Mins Hip & Shoulder Mobility Prep

27 Aug 2019

Wednesday 28 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for reps)

E2MOM for 8 mins (5 sets):

Max Reps Strict HSPU

B: Rope Climb (10 Mins Skill Work)

C: Metcon (Time)

2 RFT of:

20 x T2B

20 x Box Jumps

20 x 1 Arm KB Push Press/Jerk (10/10)

20 x Walking Lunges

26 Aug 2019

Tuesday 27 Aug

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CrossFit 3000 South Melbourne – CrossFit

A1: Snatch (3 x 3 @ 75%)

A2: Snatch (2 x 2 @ 80%)

B: Metcon (Time)

10 – 1 Reps For time of:

Clean & Jerk

Bar Facing Burpees

25 Aug 2019

Handstand

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CrossFit 3000 South Melbourne – Gymnastics

MOBILISATION

-TX Opening

-Pec Minor Release

-Wrist Opener

ACTIVATION & STRENGTH

SUPERSET 1:

3×10 Z-Press on each arm

3×12 Scap Push-ups

SUPERSET 2:

4×10 Hollow Rocks

4×8 Tuck Ups

Accumulate 40m of Scorpion Kicks

25 Aug 2019

Monday 26 Aug

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

“Tailspin”

Complete AMRAP in 14 mins of:

15 x Thrusters

30 x Double Unders

15 x C2B Pull-ups

30 x Double Unders

B: Metcon (Time)

3 RFT of:

200m Run

12 x Power Cleans

20 x Push-ups

24 Aug 2019

Max Out Day!

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the Day)

B: Clean and Jerk (Max for the Day)

C: Back Squat (Max for theDay)


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