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Page 115
08 Oct 2015

Fri 9 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

For weight – 6 rds of:

1 x Hang Power Clean

1 x Hang Squat Clean

2 x Split Jerk

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

30 Sec HS Hold (or Overhead Barbell Hold @ 50-75% BW)

20 x Air Squats

10 x T2B

15 x KB Box Step ups @ 20/18″ with 16/12kg (per hand)

07 Oct 2015

Thurs 8 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (7 – 7 – 7 – 7 – 7)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

100m Run

1 x Rope Climbs to 15′ (Rx+ = x 2)

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

30 x DU

7 x Ring Dips (Rx + = 10 x Ring Dips)

06 Oct 2015

Wed 7 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 6 Mins

1 x High Hang Power Snatch

2 x Hang Power Snatch

Metcon

B: Metcon (Time)

6 RFT of:

3 x Power Cleans (60/45kg)

3 x Front Squats (60/45kg)

3 x Jerks (60/45kg)

Rx Plus = 80/55kg

Finisher

C: Farmer’s Carry (100m @ 64/48kg)

05 Oct 2015

Tues 6 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (10 x 3 @ 65% – Aim for maximum pressing speed)

Controlled down, explosive up – Aim for maximum pressing speed!!

Aim for 1 set every 60 secs.

Metcon

B: Metcon (Time)

For time:

1000m Row

50 x Thrusters (20/15kg)

500m Row

25 x Thrusters (20/15kg)

04 Oct 2015

Mon 5 Oct

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: 4 x 400m Run (Time)

4 x 400m Run

Rest 2 min b/w efforts

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Double Unders x 2

Burpees

Wall Ball 9/7kg

Bent Over Row (6 – 6 – 6 – 6)

02 Oct 2015

Sat 3 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (15 Mins to find best Snatch)

Can be from Ground/Hang/High Hang and be Power or Squat.

Metcon

B: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Push Press = 52.5/35kg

KB Weight is 24/16kg

30 Sep 2015

Thurs 1 Oct

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

CF 3000 Challenge WOD

Complete AMRAP in 10 mins of:

200m Run

5 x Power Clean (65/45kg)

5 x Front Squat

10 x Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

10 x Alternating Walking Lunges

5 x Burpees

10 x Air Squats

10 x Push Ups

29 Sep 2015

Wed 30 Sep

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

3 RFT of:

10 x Deadlift (100/70kg)

50 x DU

C: Metcon (Distance)

In teams of 3-4 complete:

Max Distance Prowler or Sled Pull (80/50kg) in 5 Mins

28 Sep 2015

Tue 29 Sep

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: 30 Muscle-Ups (Time)

30 muscle-ups for time
Or accumulate 30 x MU Progressions

B: Metcon (Time)

8 to 1 reps for time of:

HSPU

2 x Alternating Pistols

C2B Pull-ups

Rest 5 Mins, then

C: Metcon (Time)

10 – 1 reps for time of:

Push-Ups

T2B

Box Jumps (24/20″)

27 Sep 2015

Mon 28 Sep

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Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 5 @ 80%)

Metcon

B: Metcon (Time)

10 rds for total time of:

Sprint 100m

15 x Air Squats

15 x Sit Ups

Row 150m

Rest 30 secs between rounds


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