15 Feb 2015
Mon 16 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Front Squat (5 x 3 @ 75%)
Complete 3 x Weighted Pull-ups b/w each set of FSqts
A2: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
4 RFT of:
10 x Ringdips
10 x Alt Pistols
5 x Strict HSPU
10 x Goblet Squats (24/16kg)
13 Feb 2015
Sat 14 Feb
CrossFit 3000 South Melbourne – CrossFit
A: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Thruster weight is 42.5/30kg
B: Metcon (Time)
or AWOD – ‘Like Luce’
3 RFT of:
Run 1 km
10 x Muscle-ups
100 x Squats (20/15kg)
*35 Min Cut Off
12 Feb 2015
Fri 13 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Bench Press (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP of:
12 x Deadlifts (80/55kg)
50 x DU (25 x Attempts)
8 x Front Squats (80/55kg)
20 x Cal Row
Finisher
C: Metcon (AMRAP – Reps)
4 Mins Max Reps:
Wall Ball (9/6kg to 10′)
11 Feb 2015
Thur 12 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 3 @ 75%)
Metcon
C: Metcon (Time)
3 RFT of:
400m Run
20 x Box Jumps (24/20″)
15 x C2B Pull-Ups
10 x HSPU
5 x Strict T2B
Finisher
C: Turkish Get Up (3 x 3 Each Arm)
10 Feb 2015
Wed 11 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Snatch (4 x 3 @ 70%)
Metcon
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Weight is 70/47.5kg
Weightlifting
C: Snatch Pull (4 x 4 @ 90% of Best Snatch)
09 Feb 2015
Tues 10 Feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
For total time:
6 x 200m Runs
Rest exactly 1 Min b/w efforts
B: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP of:
30 x Air Squats
30 x Double Unders (15 x Attempts)
20 x 1-Arm KB Swings (10 each arm) @16/12kg
200m Run
Finisher
C: Metcon (No Measure)
Tabata Hollow Rocks
08 Feb 2015
Mon 9 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
The “Bergeron Beep Test” AMRAP
7 Min AMRAP of:
7 x Thrusters @ 35/25kg
7 x Pull-ups
7 x Burpees
Metcon
B: Metcon (Time)
Kinda Elizabeth
7 RFT of:
7 x Power Cleans @ 60/42.5kg
7 x Ring Dips
Advanced WOD
or C: Metcon (AMRAP – Reps)
AWOD – CF Games Open WOD 13.4
7 Min AMRepAP of:
3 – 6 – 9 – 12 – 15 – 21 etc reps of:
Clean & Jerk (61/43kg)
T2B
06 Feb 2015
Sat 7 feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP of:
12 x Deadlift @ 70/50kg
20 x Airsquats
12 x Pull-ups
20 x Wallballs @ 9/7kg
400m Run with Wallball
05 Feb 2015
Fri 6 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Split Jerk (5 x 2 @ 85%)
Metcon
B: Metcon (AMRAP – Reps)
AMRepAP in 5 mins of:
Power Clean & Jerk @ 70% of 1RM Jerk
During WOD, EMOM Including 0:00 you must complete 15 x DU or 15 x Bar Jump Overs.
DU do not count towards final score
Score is total C&J Reps completed.
04 Feb 2015
Thur 5 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A1: Push Press (5 – 5 – 5 – 5 – 5)
A2: Metcon (No Measure)
“L” Hang Hold
Accumulate 30 seconds L-Hang b/w each set of Push Press
Metcon
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP of:
10 x Pull-Ups
16 x Alternating Pistols
20 x Situps
Finisher
C: Handstand Hold (1 x Max Handstand Hold – Seconds)
Scale to max wall walks in 60 secs.
