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Author Archive: Julia
22 Nov 2017

Week 2 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch (6 Sets @ 75%)

B: Clean + Push Press + Jerk (6 Sets @ 70-75%)

C: Clean Pull (5 x 2 @ 105%)

22 Nov 2017

Thu 23 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

800m Run

30 x Wall Balls

600 m Run

30 x Wall Balls

400m Run

30 x Wall Balls

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

10 x Burpees

10 x KB Box Step Overs

21 Nov 2017

Wed 22 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Muscle-Up Practice & Progressions (AMRAP – Reps)

10 Mins
Or 3 rounds of Max UB Ring Muscle ups

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Front Squats

HSPU

C: Metcon (No Measure)

For Quality:

Accumulate 50 x Tempo Pushups

3 seconds down, 3 seconds up

20 Nov 2017

Tues 21 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 rounds of:

1 x Clean Pull

1 x Squat Clean

B: Metcon (Time)

‘2013 Regional Event 2’ (Power Version)

For time:

2000m Row

50 x Pistols (alternating)

30 x Hang Power Cleans

19 Nov 2017

Mon 20 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 10 mins complete:

10 x 1 Arm KB Thruster (5 x each arm)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 18 mins of:

3-3, 6-6, 9-9,12-12 etc.

KB Swings

Box Jump Overs

200 m Run

**Climb by 3 reps each round**

18 Nov 2017

Week 1 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: 3-Position Snatch (6 Sets @ 70%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Clean Pull + 2 x Clean (5 Sets @ 75%)

C: Barbell Row (5 x 8 @ 60% (of clean))

17 Nov 2017

Sat 18 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (5 x 3 @ 75-80%)

B: Metcon (AMRAP – Rounds and Reps)

‘Dead Sprint’

In teams of 2 complete AMRAP in 18 mins of:

7 x Deadlifts

100m Sprint

7 x Cal Row

One person completes full round then swap

16 Nov 2017

Fri 17 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

2-Position Snatch (6 rounds):

1 x Snatch from floor

1 x Hang Snatch

*2 Sec pause in receiving position*

B: Back Squat (5 – 5 – 4 – 4 – 4 )

20m KB Suitcase carry between sets (10m each side)

15 Nov 2017

Week 1 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: SNATCH + OVERHEAD SQUAT at 70% (5 x 2 @ 70%)

Emphasis on locking shoulders down and squeezing upper back

B: Snatch Grip Deadlift (5 x 3 @ 90%)

C: Clean Lift Off (5 x 4 @ 95%)

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

15 Nov 2017

Thu 16 Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (8 Rounds for reps)

E2MOM for 8 Mins, complete:

Odd: 45 sec Max C2B Pullups

Even: 45 sec max Cal Row

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

2-2, 4-4, 6-6, 8-8 etc… reps of:

Strict HSPU

Walking Lunges (RX+ Front Rack KB Lunges)

C: Single Leg Romanian Deadlift (RDL) (3 x 10 each leg)


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