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08 Jul 2018

Monday 9th July

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CrossFit 3000 South Melbourne – CrossFit

A: Pull-ups (1 Set Max Reps – Strict, Weighted or Kipping)

B: Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

07 Jul 2018

Reload Week-New Cycle Sunday July 15th

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (5 x 2 @ 75%)

B: Clean Pull + Clean + Hang Clean (5 x 2 @ 75%)

C: Split Jerk (2-2-2-2-2)

D: Pause Back Squat (5 x 4 @ 70%)

06 Jul 2018

Sat 7th July

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CrossFit 3000 South Melbourne – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

05 Jul 2018

Friday 6th July

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Clean (5 – 5 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP In 10mins of:

7 x Thrusters

7 x Burpees

7 x Pull-Ups

04 Jul 2018

Thurs 5th July

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for weight)

5 Rds of:

2 x Power Snatch

1 x Snatch

1 x Overhead Squat

B: Metcon (5 Rounds for time)

5rds, each for time of:

250m Row

200m Run

Rest 2 mins b/w rds

04 Jul 2018

Reload Week-New Cycle Sunday July 14th

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Balance (2-2-2-2-2)

B: Snatch Pull (4 x 3 @ 90%)

C: Front Squat (4 x 6 @ 75%)

03 Jul 2018

Wed 4th July

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CrossFit 3000 South Melbourne – CrossFit

A: Max Height Box Jump (Distance)

Max Height Box Jump
10 mins to work to max height BXJ

B: Metcon (Time)

6 RFT of:

2 x Rope Climbs

8 x Strict Ring Dips

20 x Walking Lunges

C: Metcon (AMRAP – Reps)

or AWOD – EMOM for 8 Mins:

4 x Muscle Ups

02 Jul 2018

Tues 3rd July

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (2 – 2 – 2 – 2)

B: Metcon (Time)

3 RFT of:

200m Run

8 Power Clean and Jerks

C: Metcon (Time)

3 RFT of:

200m Run

12 x Deadlift

12 x Strict KB Press (6L/6R)

01 Jul 2018

Mon 2nd July

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (3 – 3 – 3)

B: Metcon (No Measure)

For Quality:

Clock set for 20 mins

Rounds of:

10 x Strict HSPU

12 x KB Snatches (6/6)

40 x Double Unders

30 Jun 2018

Week 8 of 8-Let’s GO!!!!

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Build to MAX)

Be Confident, Aggressive & Explosive!!!

B: Clean and Jerk (Build to MAX)

Be Confident, Aggressive & Explosive!!!


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