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Author Archive: Julia
13 Sep 2019

Saturday 14 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

400m Run

7 x Power Cleans

7 x Hang Squat Cleans

7 x Squat Cleans

7 x Push Jerks

or B: “Tommy Mac” (Modified) (Time)

2 RFT of:

12 x Burpees, 12 x Thrusters

12 x Burpees, 12 x C&J (AWOD – Power Snatch)

12 x Burpees, 12 x Push Jerks

12 x Burpees, 12 x Hang Squat Cleans

12 x Burpees, 12 x Front Squats (AWOD – OH Squat)

12 Sep 2019

Friday 13 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 5 mins

8 x T2B, and

10 x Alternating Pistols

B: Metcon (Time)

10 RFT of:

1 x Rope Climb

5 x Strict HSPU

20 x Air Squats (to Medicine Ball)

11 Sep 2019

Thursday 12 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Snatch (4 – 4 – 3 – 3 – 2 – 2 )

B: Metcon (Time)

For Time:

800m Run

50 x Thrusters (20/15kg)

800m Run

50 x Push-Ups

800m Run

50 x Thrusters (20/15kg)

10 Sep 2019

Wednesday 11 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
**10 Min Time Cap**

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

21/15 Calorie Bike or Row

15 x Box Jumps

9 x Toes to Rings

09 Sep 2019

Tuesday 10 Sep

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CrossFit 3000 South Melbourne – CrossFit

A1: Front Squat (5 – 5)

A2: Front Squat ( 3 – 3 – 3)

A3: Front Squat (1 – 1 – 1 – 1)

B: Metcon (Time)

21 – 18 – 15 – 12 – 9 reps for time of:

Russian Kettlebell Swings

Deadlifts

08 Sep 2019

OPEN PREP 2020 – HSPU

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CrossFit 3000 South Melbourne – Gymnastics

ACTIVATION/STRENGTH

A) Unilateral Press w. Iso Hold

4×12

*60s Plank hold after each set*

B) Tuck Ups

3×8

*30s Hollow Hold after each set*

C) 5min EMOM

3-5 Handstand Lowers *3sec to lower*

SKILLS

Kipping HSPU Drills

FINISHER

Accumilate 100m or Scorpion kicks/HSW

08 Sep 2019

Monday 9 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Close Grip Bench Press (5 – 5 – 5 – 5 – 5)

B: Metcon (Time)

7 RFT of:

10 x Burpees

200m Run

10 x Strict Pullups

07 Sep 2019

Maintenance

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CrossFit 3000 South Melbourne – Olympic Lifting

A: SNATCH + OVERHEAD SQUAT at 70% (5 x 3 @ 70%)

Emphasis on locking shoulders down and squeezing upper back

B: Clean (2-2-2-2-2)

C: Split Jerk (3-2-2-1-1-1)

D: Back Squat (3-3-3-3-3)

E: Snatch Grip Seated Press (5 x 5)

Behind the neck, sitting on bench or box.
Use a weight that makes you work hard but not to failure.

06 Sep 2019

Saturday 7 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

3rds of:

2 x Power Cleans

2 x Front Squats

2 x Push Jerk

B: Hammer (Distance)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

05 Sep 2019

Friday 6 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Max Height Box Jump (Distance)

Max Height Box Jump

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 18 Mins of:

30 x Double Unders

20 x Wall Balls

20 x Walking Lunges

10 x DB Hang Snatch

10 x Pistols

or C: Metcon (Time)

AWOD: 4 rounds for time of:

400-m run

3 x Legless rope climbs

7 x Clean & Jerk


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