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10 May 2016

Wed 11 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 16 mins (8 sets) complete:

1 x Hang Squat Snatch

1 x Squat Snatch

1 x Overhead Squat

1 x Heaving Snatch Balance

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

7 x Squat Cleans @ 70/50kg

7 x Over Bar Burpees

09 May 2016

Tues 10 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Deadlift @ 100/70kg

7 x T2B

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x C2B Pull-Ups

5 x Push Press @ 70/50kg

Advanced WOD

or C: Metcon (AMRAP – Rounds and Reps)

AWOD: Complete AMRAP in 8 mins of:

5 x Thruster @ 60/40kg

5 x Burpee RMU/10 x Burpee C2B

08 May 2016

Mon 9 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

“Rugby” 15 Rounds for slowest time:

10 x Russian Swing @ 32/24kg

10 x Goblet Squat @ 32/24kg

10m Sprint

5 x Burpees

10m Sprint

20m Prowler or Sled pull @ 80/40kg

Run through this in single file 2-3 people at a time.

Each round should be an all out sprint

Weightlifting

B: Back Squat (4 – 4 – 4 – 4)

06 May 2016

Sat 7 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Squat Clean Thruster (10 Mins to find 1RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

CF Games Masters Event 3

Complete AMRAP in 15 Mins of:

55 x Double Unders

15 x C2B Pull-Ups

5 x Hang Power Cleans @ 70/47kg

05 May 2016

Fri 6 May

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Rope Climb (Max Reps in 3 Mins to 15′)

Rx + = Legless

Metcon

B: Metcon (Time)

10 – 1 Reps for time of:

T2B

Strict HSPU

C: Metcon (Distance)

Prowler Push – Max Distance in 40 sec @ 60/40kg

04 May 2016

Thur 5 May

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

CF Games Masters Event 1

21 – 15 – 9 reps for time of:

Calorie Row

Thrusters @ 43/30kg

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

3 x Squat Cleans @ 60/43kg

3 x Front Squats @ 60/43kg

100m Run

03 May 2016

Wed 5 May

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: 6 x 200m (Time)

6 x 200m Runs for total time

Rest 2 Min b/w efforts

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Mins, Ascending ladder of:

2 x Box Jumps 24/20″

2 x Walking Lunges

2 x Push Ups

2 x Burpees

4,4,4,4, then 6,6,6,6 then 8,8,8,8 etc

02 May 2016

Tues 3 May

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

10 Mins Muscle-Up Practice.
Work on progressions, or if you have kipping MU, work on strict MU.

Metcon

B: Metcon (Time)

7 RFT of:

30 x Double Unders

7 x Pull-Ups

7 x K2E

Advanced WOD

or C: Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups
**Ring MU**

01 May 2016

Mon 2 May

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (5 x 3 @ 75%)

Metcon

B: Metcon (Time)

5 RFT of:

6 x Push Jerk @ 70/52.5kg

12 x Russian KB Swings 32/24kg

Weightlifting

C: Back Squat (4 – 4 – 4 – 4 – 4)

29 Apr 2016

Sat 30 Apr

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CrossFit 3000 South Melbourne – CrossFit

A: Max Height Box Jump (Distance)

7 Mins to find best Box Jump

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

2 x Ropeclimbs

15 x PClean& Jerk @ 45

15 x Cal Row

4 x Ropeclimbs

15 x PClean & Jerk @ 45

15 x Cal Row

6 x Ropeclimbs

15 x PCl & Jerk @ 45

15 x Cal Row

etc…


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