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Page 125
12 Jun 2015

Sat 13 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Heaving Snatch Balance (5 x 3)

Metcon

B: Metcon (3 Rounds for reps)

Complete AMRAP in 4mins of:

5 x Strict HSPU

10 x Box Jumps @ 24/20″

15 x Shoulder to Overhead @ 70/45kg

20 x Pullups

30 x DU

Rest 4 Mins, then

Repeat as AMRAP in 6 mins (rounds reset)

Rest 4 mins, then

Repeat as AMRAP 8 in 8 mins.

Score is total reps/rounds per AMRAP.

Start from the beginning for each AMRAP.

11 Jun 2015

Fri 12 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Deadlift (3 x 7)

Metcon

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Hang Squat Clean @ 60/40kg

Push Press @ 60/40kg

Box Jump @ 30/24″

10 Jun 2015

Thurs 11 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: 2k Row (Time)

Max Effort 2k Row

Weightlifting

B: Metcon (Weight)

EMOM for 10mins complete:

1 x Power Clean

1 x Squat Clean

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP in 10mins of:

20 x Pull-ups

30 x Power Clean @ 60/40kg

30 x Push Jerk @ 60/40kg

40 x DU

Divide work evenly

09 Jun 2015

Wed 10 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For Time:

20 x Front Squats @ 50/35kg

30 x Pull-ups

40 x Wall Ball (9/7kg)

50 x Cal Row

Rx + = OHSqt for FSqt & C2B for PU

Weightlifting

B: Snatch Pull (5 x 2)

08 Jun 2015

Tues 9 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Power Snatch (5 x 2)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

“Self Destruct” – AMRAP in 10mins of:

10 x Burpees

10 x Thrusters @45/30kg

Weightlifting

C: Back Squat (5 x 2)

07 Jun 2015

Mon 8 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

E2MOM for 10mins:

4 x Tempo Ring Dips (3 secs down, 3 up)

If athlete doesn’t have ring dips

do negatives, or add weight if too easy.

Advanced WOD

B: Metcon (Time)

AWOD – 10 x Ring MU + 3 dips for time.

3 dips are after you press out your. MU

** 10 min cut off **

Metcon

C: Metcon (Time)

3 RFT of:

40 x DU (20 x Att)

15 x T2B

40 x Jumping Air Squats

05 Jun 2015

Sat 6 Jun

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

18 – 12 – 6 reps for time of:

Deadlifts (100/70kg)

Box Jumps (30/24″)

Metcon

B: Metcon (Time)

‘7even’ – 7 RFT of:

200m Run

7 x C2B Pull-Ups

7 x Goblet Squats 32/24kg

7 x Push-Ups

7 x Russian KB Swings 32/24kg

7 x T2B

30 x Double Unders

**30 Min Cut off**

04 Jun 2015

Fri 5 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rounds of the Complex:

2 x Hang Power Cleans

2 x Push Press

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

21 x Cal Row

14 x Split Squat with 2 x 24/16kg KB/DB

7 x Ring Dips

03 Jun 2015

Thurs 4 Jun

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

5 Rounds of the Complex:

2 x Hang Snatch

1 x Snatch
Work from 60% and build to 80%

B: Squat Clean and Jerk (5 x 1 )

Work from 70% building to 90%

C: Paused Front Squat (5 x 2)

Pause for a 2-count at bottom of each rep

02 Jun 2015

Wed 3 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

A. 6 rds for Quality of:

4 x Strict HSPU

6 x Strict Pull-Ups

8 x Tempo Push-Ups – 3 secs down, 1 up.

10 x Tempo Air Squats – 3 secs down, 1 up.

12 x Hollow Rocks

Rx Plus = Deficit HSPU and/or 3 x Strict MU

B: Metcon (Time)

15 – 10 – 5 for time of:

Wall Ball (9/7kg)

Box Jump Overs (24/20″)


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