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Author Archive: Julia
Page 111
07 Jul 2016

Fri 8 July

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CrossFit 3000 South Melbourne – CrossFit

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Rx Push Press weight is 52.5/35kg

06 Jul 2016

Thurs 7 July

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CrossFit 3000 South Melbourne – CrossFit

A1: Bench Press (5 x 10)

A2: Pistols (5 x 10 Alternating Pistols)

Metcon

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Deadlift @ 100/70kg

Sit-up

Wallball @ 9/7kg to 20′

Sit-Up

05 Jul 2016

Wed 6 July

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Clean (15 Mins to build to a heavy double)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

1, 2, 3, 4 etc of

Squat Cleans @ 75% of your heavy double

30 x DU after each round

04 Jul 2016

Tues 5 July

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A1: Weighted Pull-ups (5 x 3)

Or Strict, or Strict Band Pull-Ups

A2: Weighted Dips (5 x 3)

Or Strict, or Strict Band Dips

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

7 x C2B

9 x Ring Pushups

Finisher

Metcon (No Measure)

20 x Strict T2B

03 Jul 2016

Mon 4th July

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For time:

50 x Burpees, and

2000m Row

Weightlifting

B: Back Squat (7 Sets of 5 Reps)

Use the same weight for all sets

01 Jul 2016

Sat 2 Jul

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CrossFit 3000 South Melbourne – CrossFit

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Squat Clean weight is 43/30kg

30 Jun 2016

Fri 1 Jul

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (Time)

A. Complete 15 Strict MU for time. Or 30 MU Progressions for Quality

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

250m Row

10 x Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

30 x DU

10 x T2B

29 Jun 2016

Thu 30 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
**30 Min Time Cap**

Finisher

L-Sit (Accumulate 120 Secs)

28 Jun 2016

Wed 29 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A. : CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
Farewell WOD for Louis and Eddie! Thanks lads, and good luck on the North-side.

Weightlifting

B: Bent Over Row (5 x 5)

27 Jun 2016

Tues 28 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rds of the following complex:

1 x Hang Power Snatch, 1 x Power Snatch, 1 x Squat Snatch

B: Metcon (Weight)

5 Rds of the following complex:

1 x Push Press, 2 x Push Jerk, 1 x Split Jerk

C: Clean Pull (4 x 3 @ 100% (of best clean))


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