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03 Mar 2016

Fri 4 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

8 x Squat Clean @ 50/35kg

8 x Bar Facing Burpees

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Row (Cal)

Deadlift @ 80/55kg

02 Mar 2016

Thurs 3 March

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CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (Time)

Complete 50 x T2B for time.

Each time you come off the bar, complete 5 x Burpees to 6′ Target.
Scale 40 or 30 T2B if required.

Metcon

B: Metcon (3 Rounds for reps)

3 x 3 Min AMRAPs of:

3, 6, 9, 12 etc reps of

Air Squat

Pull-up (Rx+ = BMU)

Push-up

Rest 1 min b/w AMRAPs. Score each AMRAP.

01 Mar 2016

Wed 2 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

E2MOM for 8 mins (4 sets) complete:

1 x Muscle Snatch

1 x High Hang Snatch

1 x Hang Snatch

Build from 60% – Aim to increase load each round

B: Snatch (EMOM for 5 Mins, Complete 2 x Snatch)

Can be Power, or (preferably) Squat Snatch

C: Front Squat (5x 80%, 3x 85%, 1x 90%, 5x 85%, 3x 90%, 1x 95%)

29 Feb 2016

Tues 1 Mar

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for reps)

Four Rounds for Max Reps of:

400m Run

Max Strict HSPU

Score 400m times and HSPU Reps

B: Metcon (AMRAP – Reps)

2 Min Max Double Unders (Does not need to be UB).

Rest 1 Min, then

C: Metcon (AMRAP – Reps)

1 Min Max Pull-ups (Does not need to be UB).

Rest 1 Min, then

D: Metcon (AMRAP – Reps)

2 Min Max Double Unders (Does not need to be UB).

Rest 1 Min, then

E: Metcon (AMRAP – Reps)

1 Min Max Pull-ups (Does not need to be UB).

28 Feb 2016

Mon 29 Feb

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CrossFit 3000 South Melbourne – CrossFit

A: 2016 Feb Challenge WOD (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Push Press/Jerk @ 50/35kg

9 x Pull-Ups

11 x Box Jumps 24/20″

B: 2016 Feb Challenge Home WOD (AMRAP – Rounds and Reps)

With a 10 min clock:

Complete 20 x Burpee Buy-In,

Then in remaining time AMRAP of:

5 x Push Ups

10 x Alternating Walking Lunges

15 x Sit Ups

26 Feb 2016

Sat 27th Feb

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CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD

Metcon (Time)

In pairs, complete 3 RFT of:

5 x Rope Climbs to 15′

25 x Back Squats (85/60kg)

Split work evenly.

Advanced WOD

A: Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
Back Squat weight is 85/60kg

25 Feb 2016

Fri 26 Feb

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: 6 x 200m (Time)

6 x 200m Runs for total time

Rest 1 Min b/w efforts

Metcon

B: Metcon (Calories)

Tabata Row – 8 x 20:10 Intervals on Rower.

Score is total Calories.

C: Metcon (AMRAP – Reps)

Tabata Push-Ups – Score is total reps

Rx + = Strict HSPU

D: Metcon (AMRAP – Reps)

Tabata Walking Lunges – Score is total reps.

24 Feb 2016

Thurs 25 Feb

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Handstand Hold (5 x 40 sec holds )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

7 x Push Press (60/43kg)

14 x Sit Ups

7 x Burpees to 6′ target

Finisher

C: L-Sit (3 Attempts for max time ‘L’ Sit)

23 Feb 2016

Wed 24 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

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

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Squat Clean (60/42.5kg)

250/200m Row

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

10 x Deadlift @ 80/55kg (Rx+ = 100/70)

Run 200m

22 Feb 2016

Tues 23 Feb

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 7 Mins, complete

7 x Thrusters 45/30kg

B: Metcon (Weight)

EMOM for 6 Mins, complete

12/9 Wall Balls (9/7kg to 10′)

Metcon

C: Metcon (Time)

4 RFT of:

200m Run

12 x Russian KB Swings (32/24kg)

8 x T2B


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