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Author Archive: Julia
Page 114
23 Jun 2015

Wed 24 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 8 Mins (5 sets):

3-Position Power Snatch (High Hang, Hang, Ground) &

2 x Snatch Pulls

B: Metcon (AMRAP – Reps)

EMOM for 12 Mins:

Odd: 2 x Squat Clean & Split Jerk

Even: Max reps Wall Ball

Score is weight in kg plus total Wall Ball Reps

C: Bent Over Row (3 x 10)

22 Jun 2015

Tues 23 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

AMRepAP in 12 minutes of:

Max UB Pull-Ups, then immediately into

Max UB Push-ups, then complete

20 x Walking Lunges, then back to Pull-ups

Score is total # pull-ups & push-ups

Weightlifting

C: Deadlift (5 x 2)

10 x Hollow Rocks b/w sets

21 Jun 2015

Mon 22 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (5 x 3)

Metcon

B: Metcon (Time)

5 RFT of:

8 x Ring Dips

12 x Burpees

8 x Power Cleans (60/40kg)

Advanced WOD

or C: Metcon (Time)

AWOD – 7 RFT of:

4 x Muscle-ups

6 x Power Cleans (80/60kg)

8 x Burpees

19 Jun 2015

Sat 20 Jun

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Handstand Walk (Max Distance in 3 Mins)

3 Mins Max Distance Handstand Walk

or Handstand Progressions

Metcon

B: Metcon (Time)

“Harley Love”

6 rounds for time:

13 x Thruster @ 50/35kg

14 x C2B Pull-Ups

**30 min cut off**
Scale to 4 rds if required.

18 Jun 2015

Fri 19 Jun

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Announcements

Reminder: CF3000 Mid Year Function this Saturday at 4:00pm at the Munich Brauhaus!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (5 x 3)

Metcon

B: Metcon (Time)

B. For Time:

10 x Cal Row

20 x DU

20 x Cal Row

40 x DU

30 x Cal Row

60 x DU

40 x Cal Row

80 x DU

17 Jun 2015

Thurs 18 Jun

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Announcements

Reminder: CF3000 Mid Year Function this Saturday at 4:00pm at the Munich Brauhaus!

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

A. 5 rds for Quality of:

5 x Strict T2B/V Sit

5 x Strict HSPU

5 x Strict PU/C2B/BMU

30 seconds L Hang/Sit or Hollow Hold

**20 Mins**

Weightlifting

B: Back Squat (5 x 5)

16 Jun 2015

Wed 17 Jun

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Announcements

Reminder: CF3000 Mid Year Function this Saturday at 4:00pm at the Munich Brauhaus!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (5 x 2)

EMOM for 5 mins complete – 2 x Power Snatch

Metcon

B: Metcon (Weight)

EMOM for 10mins complete:

1 x Power Clean

1 x Push Press

1 x Push Jerk

1 x Split Jerk

C: Metcon (6 Rounds for reps)

B. EMOM 12 (for reps):

Even mins: 30 x DU

Odd Mins: Max Reverse KB/DB Lunge

15 Jun 2015

Tues 16 Jun

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Announcements

Reminder: CF3000 Mid Year Function this Saturday at 4:00pm at the Munich Brauhaus!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 2)

1 x Tempo Front Squat – (2 down, 4 hold, fast up)

1 x Normal Front Squat

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 mins of:

5 x Bar Facing Burpees

10 x Deadlift @ 70/50kg

15 x Pull-ups

20 x Wall Balls @ 9/7kg

Rest 4 mins, then

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 mins of:

5 x Bar Facing Burpees

10 x Deadlift @ 70/50kg

15 x Pull-ups

20 x Wall Balls @ 9/7kg

14 Jun 2015

Mon 15 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (3 Rounds for reps)

3 Rounds for max reps

1 min max Ring Dips

1 min max T2B

1 min max Distance row (Cal)

Rest 1 min b/w rds

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

15 x Goblet Squat @ 24/16kg

15 x KB swing @ 24/16kg

200m Run

Weightlifting

C: Snatch Pull (5 x 2)

12 Jun 2015

Sat 13 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Heaving Snatch Balance (5 x 3)

Metcon

B: Metcon (3 Rounds for reps)

Complete AMRAP in 4mins of:

5 x Strict HSPU

10 x Box Jumps @ 24/20″

15 x Shoulder to Overhead @ 70/45kg

20 x Pullups

30 x DU

Rest 4 Mins, then

Repeat as AMRAP in 6 mins (rounds reset)

Rest 4 mins, then

Repeat as AMRAP 8 in 8 mins.

Score is total reps/rounds per AMRAP.

Start from the beginning for each AMRAP.


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