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Author Archive: Julia
Page 115
15 Jul 2015

Thu 16 Jul

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for reps)

‘Strict’ Lynne

5 Rounds for Max Reps of:

Bench Press (BW / 0.75 BW)

Strict Pull-Ups

Advanced WOD

or B: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch weight is 61/42.5kg

14 Jul 2015

Wed 15 Jul

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CrossFit 3000 South Melbourne – CrossFit

A: PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
Back Squat weight is 100/70kg

Deadlift Weight is 125/87.5kg

Finisher

Turkish Get Up (Find 3RM for each arm)

13 Jul 2015

Tues 14 Jul

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

Complete 6 rds of the complex:

1 x Hang Power Snatch

1 x Power Snatch

1 x Squat Snatch

A: Clean and Jerk (2 – 2 – 2 – 2 – 2)

Squat Clean & Push Jerk

Metcon

or C: Metcon (Time)

10 – 8 – 6 – 4 – 2 reps for time of:

Wall Ball (9/7kg)

KB/Dumbell Snatch

Burpees

11 Jul 2015

Mon 13 Jul

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

Handstand Hold Practice & HS Walk Progressions

or B: Metcon (Distance)

Max distance HS Walk in 10 Mins

Metcon

C: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP of:

1 Push-Up, 1 Pull-Up, 1 Dip, 2 Pistols

2 Push-Ups, 2 Pull-Ups, 2 Dips, 4 Pistols

3 Push-Ups, 3 Pull-Ups, 3 Dips, 6 Pistols etc

10 Jul 2015

Sat 11 Jul

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CrossFit 3000 South Melbourne – CrossFit

The CrossFit Total (Total Weight)

You have a maximum of three attempts at each lift.

Warmup schedule for Back Squat (20mins):

3 x 50%

3 x 50%

2 x 75%

1 x 85%

1 x 90%

1 x 95%

Warmup schedule for Press (10mins):

3 x 50%

2 x 75%

1 x 90%

Warmup schedule for Deadlift (15mins):

1 x 60%

1 x 75%

1 x 85%

1 x 90%

Plan out your numbers using the above schedule before you hit the session.

You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift. Manage your time.

09 Jul 2015

Fri 10 Jul

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

Muscle-Up Progressions & Practice

or B: Metcon (AMRAP – Reps)

Max reps STRICT Ring Muscle Ups in 10 Mins

Metcon

C: Metcon (AMRAP – Rounds and Reps)

4 rds, each a 5 Min AMRAP of:

5 x Pull-Ups

10 x Push-ups

10 x Sit-Ups

Rest 2 min b/w rds

Score is lowest total from any round.

08 Jul 2015

Thur 9 Jul

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Split Jerk (5 – 3 – 3 – 2 – 2 – 1 – 1)

Metcon

B: Metcon (Time)

21 – 15 – 9 – 15 – 21 reps for time of:

Wall Ball 9/7kg

Box Jump 24/20″

200m Run after every round

07 Jul 2015

Wed 8 Jul

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Power Cleans (60/42.5kg)

HSPU

Advanced WOD

or C: Metcon (Time)

AWOD: 12 – 9 – 6 reps for time of:

Thrusters (60/45kg)

Bar muscle-ups

Finisher

Metcon (No Measure)

Tabata Hollow Rocks

06 Jul 2015

Tues 7 Jul

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

5 RFT of:

12 x Pull-Ups

12 x Burpees

200m Run

B: Metcon (Time)

“Squat-athon”

80 x Front Squats* for time (40/30kg)

Complete 7 x T2B any time you put down the bar.

**Scale to 60 x FSqt for beginners

04 Jul 2015

Mon 6 Jul

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CrossFit 3000 South Melbourne – CrossFit

A: 2k Row (Time)

Max Effort 2k Row

Weightlifting

B: Push Press (10 Mins to work to a heavy single)

Metcon

C: Metcon (Time)

4 RFT of:

Row 500 meters

15 x Push Press (60/42.5kg)

*Bar weight should be approx 70% of Heavy Single.

**RX is 500m Row only (not 400m run)


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