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Author Archive: Julia
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)

23 Aug 2019

Saturday 24 August

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CrossFit 3000 South Melbourne – CrossFit

A: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

or B: Metcon (Time)

20 Rounds for time of:

6 x Wall Balls

6 x Push-Ups

3 x Power Cleans

22 Aug 2019

Friday 23 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 8 Mins:

1 x Hang Snatch

2 x Snatch

B: Shoulder Press (10 mins to work to a 3RM for the day)

C: Metcon (Time)

21 – 15 – 9 Reps for time of:

Deadlifts

Pull-Ups

21 Aug 2019

Week 9 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Power Snatch (3 x 3 @ 50%)

B: Snatch (3 x 3 @ 60%)

C: Split Jerk (3 x 2 @ 65%)

D: Front Squat (3 x 2 @ 75%)

21 Aug 2019

Thursday 22 August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

For time:

50-40-30-20-10 x Double Unders

25-20-15-10-5 x DB Hang Snatch

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 minutes of:

20/15 Cal Row/Air Dyne

10 x Front Rack Lunge (BB, DB or KBs)

10 x V-Sit Ups

20 Aug 2019

Wednesday 21 August

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (10 mins to work to a 3RM for the day)

B: Metcon (Time)

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs, 27 Box Jumps

200 Meter Run

21 Wallballs, 21 Box Jumps

200 Meter Run

15 Wallballs, 15 Box Jumps

200 Meter Run

9 Wallballs, 9 Box Jumps

200 Meter Run

19 Aug 2019

Tuesday 20 August

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (20 mins to work to a 5RM for the day)

B: Metcon (AMRAP – Reps)

Complete AMRAP in 15 minutes of:

400-m run

Max set of Strict Pull-ups

Max set of Strict Ring Dips

(RX+= Ring MU)

Post number of pull-ups and dips completed

18 Aug 2019

Gymnastics – GOAT DAY

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CrossFit 3000 South Melbourne – Gymnastics

12min E2MOM

Any Gymnastics variation, minimal reps.

CORE

3 Rounds for reps:

1min: Strict Knee/Leg raises

1min: Plank Hold

1min: V-sits/Sit Ups

1min: Flexed Arm Hang

1min: REST

18 Aug 2019

Monday 19 August

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (18 mins to build to 3RM)

B: Metcon (Time)

For Time:

30 x Thrusters

30/21 Cal. Row

20 x Thrusters

20/15 Cal. Row

10 x Thrusters

10/7 Cal. Row

17 Aug 2019

Week 8 of 9-Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (2/70, 2/75, 1/80, 1/85, 1/90, 1/93)

B: Clean and Jerk (2/70, 2/75, 1/80, 1/85, 1/90, 1/93)

C: Clean Pull (5 x 2 @ 120%)

D: Back Squat (3 x 2 @ 80%, 3 x 2 @ 87%)


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