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Author Archive: Julia
Page 111
07 Apr 2016

Fri 8 Apr

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (Time)

‘Baby JT’

15 – 10 – 5 reps for time of:

HSPU

Ring Dips

Push Ups

**10 Min Cut-off**

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

7 x T2B

14 x KB Swings @ 24/16kg

28 x Double Unders

06 Apr 2016

Thurs 7 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 mins:

1 x Hang Power Snatch

1 x Power Snatch

1 x Overhead Squat

B: Metcon (Weight)

5 Rds, for best weight of:

2 x Power Cleans

2 x Hang Squat Clean

2 x Split Jerk

C: Back Squat (4 x 3 @ 80%)

05 Apr 2016

Wed 6 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Rope Climb (10 Mins to Practice Rope Climbs)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

400/300m Row

15 x Push-Ups

10 x Pull-Ups

5 x V-Sit Ups

Advanced WOD

or C: Metcon (Time)

AWOD ‘Dobogai’

7 RFT of:

8 x Ring Muscle Ups

20m Farmers Carry @ 24/16kg each hand

04 Apr 2016

Tues 5 Apr

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (Weight)

10 Mins Pistol Practice.

If your pistols are awesome, 10 mins to find your 2RM Weighted Pistol each leg.

Metcon

B: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Wall Balls = 9/7kg to 10′

**30 Min Cut-Off**

03 Apr 2016

Mon 4 Apr

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 x 3 @ 80%)

Metcon

B: Metcon (Time)

4 RFT of:

7 x Deadlift @ 70kg/50kg

5 x Front Squat @ 70/50kg

3 x Push Jerk @ 70/50kg

400m Run

Advanced WOD

or C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

01 Apr 2016

Sat 2nd April

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Pause Back Squat (5 x 2 with 2s pause at rock bottom.)

2 sec pause in bottom.

Metcon

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Thrusters @ 43/30kg, and

Pullups

Complete 500m row and 20 x Russian KB Swings @ 32/24kg after each round

31 Mar 2016

Fri 1st April

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (Time)

For time:

40 x Power Clean & Jerk @ 70/50kg

Every time you drop the bar, run 100m.

30 Mar 2016

Thurs 31 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Only choose Mary if you can Rx it, and crush Cindy. Otherwise do Cindy.

29 Mar 2016

Wed 30 Mar

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (5 x Sets of 3-Position Power Snatch)

High Hang, Hang, Hover at 2″

B: Metcon (2 Rounds for weight)

EMOM 10:

Odd: 5 x Front Squats (off the floor)

Even: 5 x Deadlift

Metcon

C: Metcon (Calories)

Max Calories Row in 12 Mins, completing 3 x Burpees at start of every minute (including 0:00)

28 Mar 2016

Tues 29 Mar

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

In 10 Min run 1000m,

then complete Max Reps of HSPU in time remaining.

B: Metcon (AMRAP – Reps)

In 8 Min run 800m,

then complete Max Reps of C2B Pull-Ups in time remaining.

C: Metcon (AMRAP – Reps)

In 6 Min run 400m,

then complete Max Reps of Strict Ring Dips in time remaining.


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