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Page 115
10 Jan 2016

MOn 11 Jan

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (2 Rounds for reps)

EMOM for 12 Mins:

Odd: Max UB C2B Pull-Ups (Rx+ = Max UB Ring MU)

Even: 2 x Wall Walks(5 sec pause at the top)

Score Total C2B reps for Round 1, and total WW reps for Round 2

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 Mins of:

7 x Thrusters @ 45/30kg

7 x Over-Bar Burpees

7 x Ring Rows (Rx+ = Feet on 20″ Box)

Finisher

C: Metcon (No Measure)

Tabata – Hollow Rock v Flexed Arm Hang

08 Jan 2016

Sat 9 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (12 mins to build to a heavy Triple)

Conditioning

B: Harper (AMRAP – Rounds)

23-Minute AMRAP of:

9 Chest-To-Bar Pull-Ups

15 Power Cleans, 135#

21 Air Squats

400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here
Power Clean weight is 60/43kg

Run weight is 20/10kg plate

07 Jan 2016

Fri 8 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Thruster (10 mins to find 2RM Thruster)

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

20/16 Cal Row

5 x Pull-ups

10 x Push-up

15 x Squats

C: Metcon (No Measure)

3 Rounds for quality:

20 sec Hollow Hold or HS Hold

15 x Banded Glute Bridges

20 x Med Ball Sit Ups

06 Jan 2016

Thur 7 Jan

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CrossFit 3000 South Melbourne – CrossFit

Conditioning

A: Metcon (2 Rounds for reps)

EMOM for 10 mins complete:

Even: 0:45sec max distance row

Odd: Max Burpee Over Rower

Weightlifting

B: Jerk Drives (5 x 2 – With 2 Second Pause at bottom of Dip)

C: Split Jerk (5 x 3)

05 Jan 2016

Wed 6 Jan

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 12 mins complete:

Minute 1: 5 x Undergrasp Pull-ups

Minute 2: 10 x Hollow Rocks

Minute 3: 5 x Single Leg KB RDL per side

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Clean weight is 61/43kg

**18 Min Time Cap**

Advanced WOD

C: Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
Deadlift weight is 110/77kg

Squat Clean weight is 77/55kg

04 Jan 2016

Tues 5 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (EMOM for 5 mins complete 3 x HP Snatch @ 65-70%)

B: Metcon (Weight)

3 Rds of:

1 x High Hang PCl, 1 x HPCl, 1 x Push Press

1 x High Hang PCl, 1 x HPCl, 1 x Push Jerk

1 x High Hang PCl, 1 x HPCl, 1 x Split Jerk

All 9 Reps must be completed without

letting go of the bar or missing a lift.

C: Metcon (Weight)

2 x 40m Suitcase Carries – Each Arm

03 Jan 2016

Mon 4 Jan

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CrossFit 3000 South Melbourne – CrossFit

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

5 x Strict HSPU

20 x DU

B: Metcon (Time)

4 Rounds for time of:

2 x Rope climbs to 15′

10 x T2B

10 x Box Jumps 30/24″

**15 Min Cap**

01 Jan 2016

Sat 2 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Overhead Squat (12 Mins to work to best Heavy Single)

or B: Push Jerk (12 Mins to work to best Heavy Single)

Metcon

C: Metcon (Time)

‘Light Kalsu’

On the minute (until you complete 100 Thrusters) complete:

3 x Burpees, and

Max Thrusters (42.5/30kg)

**30 Min Cut-off**

30 Dec 2015

Thurs 31st Dec

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CrossFit 3000 South Melbourne – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Deadlift Weight is 125/85

KB Weight is 32/24kg

OH Squat Weight is 52.5/37kg

29 Dec 2015

Wed 30 Dec

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (18 Mins to find 1RM Bench Press)

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

8 x Strict HSPU

12 x Alternating Pistols

14 x Cal Row

30 x DU

Advanced WOD

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#


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