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25 Apr 2018

Thursday 26th April

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CrossFit 3000 South Melbourne – CrossFit

 

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Ring Dips

10 x T2B

20 x Air Squats

B: Metcon (Time)

5 RFT of:

10 x Burpees

15 x Abmat Sit Ups

20 x Walking Lunges

C: Metcon (No Measure)

EMOM for 5 Mins:

30s Handstand Hold or Static OH Bar Hold

24 Apr 2018

Anzac Day – Wednesday 25th April

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Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

 

A: Gallagher and McDonald (Time)

Partner WOD – Gallagher and McDonald

2 rounds for time of:

200m run

16 x KB Swings (24/16 kg)

16 x Pull ups

16 x Front Squats (50/30kg)

200m run

14 x KB Swings

14 x Pull ups

14 x Front Squats

200m run

12 x KB Swings

12 x Pull ups

12 x Front Squats

or B: Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

23 Apr 2018

Tuesday 24th April

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Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

 

A: Push Jerk (5 – 4 – 4 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

16 x 1 Arm DB Push Jerk (8/8)

30 x DU

22 Apr 2018

Monday 23rd April

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Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

 

Metcon (6 Rounds for calories)

6 Rounds of 3 mins of:

5 x Power Cleans

5 x Hang Squat Cleans

10 x Pull-Ups

10 x Box Jumps

Row for Max calories in remaining time

Rest 2 minutes between rounds.

Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ((82%x2, 85%x1, 87%x1, 90%x1)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest singles.

B: Clean and Jerk ((82%x2, 85%x1, 87%x1, 90%x1)x3)

C & J Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest singles.

C: Clean Pull (2 x 3 @ 125% 2 x 3 @ 110%)

D: Front Squat (2 x 2 @ 85%/2 x 2 @ 90%/1 x 1 @ 94%)

20 Apr 2018

Sat 21st April

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk (3 x 2 @ 80% (PClean & Push Jerk))

B: Metcon (5 Rounds for reps)

Cindy, Row & Go! 5 Rounds, each of 3mins of:

1 Round of Cindy, then

15/12 Cal Row, then

Max Reps of Clean & Jerks in remaining time

Rest 1 min b/w rounds

Score is total # of Clean & Jerks. Use 60% or less of your 1RM C&J.

1 Rd Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

CrossFit 3000 South Melbourne – Olympic Lifting

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A: Snatch ((82%x2, 87%x1, 93%x1)x3)

Snatch Waves-Complete 3 Sets of the 3 waves. No misses is the aim. Record your 3 heaviest singles.

B: Back Squat (2 x 2 @ 85%/2 x 2 @ 90%/1 x 1 @ 94%)

C: Snatch Pull (3 x 3 @ 125%)

14 Apr 2018

Fri 20th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Bench Press (5 – 5 – 5 – 5 – 5)

B: Metcon (Time)

Run Annie, Run!

50 – 40 – 30 – 20 – 10 reps for time of:

Double Unders, and

Situps

Run 200m after each round

**18 min time cap**

14 Apr 2018

Thurs 19th April

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CrossFit 3000 South Melbourne – CrossFit

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A: Metcon (Time)

10 – 1 reps for time of:

Deadlifts (<60% of 1RM)
2x Alternating Pistols

B: Metcon (Time)

For time:

50 x Thrusters &

50 x Wall Balls

**10 x Burpees anytime you put the bar down**

14 Apr 2018

Wed 18th April

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CrossFit 3000 South Melbourne – CrossFit

View Public Whiteboard

A: Metcon (Weight)

E2MOM for 10 mins complete:

2 x Power Snatch @ 70%

2 x Snatch @ same weight

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Hang Power Clean

Over Bar Burpees

Rx+ = OHS


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