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12 Sep 2018

Thursday 13th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Paused Front Squat (4 x 3 w/ 2s pause at bottom)

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Row (Calories)

DB/KB Thrusters

K2E

C: Metcon (Time)

21 – 15 – 9 Reps for time of:

Row (Calories)

Box Jump

KB Swings

12 Sep 2018

Reload-Test Sunday

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 2 @ 70%)

B: Clean and Jerk (3 x 2 @ 70%)

C: Snatch Pull (3 x 2@ 90%)

D: Clean Pull (3 x 2 @ 90%)

11 Sep 2018

Wednesday 12th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM 5 mins

8 x T2B, and

10 x Alternating Pistols

B: Metcon (Time)

10 RFT of:

1 x Rope Climb

5 x Strict HSPU

20 x Air Squats (to Medicine Ball)

10 Sep 2018

Tuesday 11th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Morning Coffee – 5 RFT of:

200m Run

10 x Strict Pullups

B: Metcon (Time)

B. For time

28 – 24 – 20 – 16 – 12 – 8 – 4 Reps for time of:

Burpee Box Jump Overs

Stationery Lunges

(Rx+ = 2 x 16/12kg KB in Front Rack)

09 Sep 2018

Monday 10th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Power Clean (3 – 3 – 3 – 3)

B: Metcon (3 Rounds for reps)

B. Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute b/w rounds

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Snatch 60/3, 70/3, 80/2, 85/1, 90/1, 93/1, (96/1)4)

B: Clean and Jerk (Snatch 60/3, 70/3, 80/2, 85/1, 90/1, 93/1, (96/1)4)

C: Back Squat (60/3, 70/3, 80/3, 85/2, 80/3)

07 Sep 2018

Saturday 8th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 Rds for total time of:

400m Run

15 x Pull-Ups

20 x Push-Ups

30 x Sit-Ups

40 x Squats

Rest 2 Mins, b/w each rd.

or B: Metcon (Time)

AWOD – 5 Rds for total time of:

400m Run

6 x Ring MU

12 x Ring Dips (Same Rings)

12 x T2B

24 x Goblet Squats @ 32/24kg

Rest 2 Mins, between each rds.

06 Sep 2018

Friday 7th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (12 Mins to work to best Triple)

B: Clean and Jerk (3 – 3 – 2 – 2)

**Squat Clean & Split Jerk**

C: Front Squat (3 – 3 – 3)

05 Sep 2018

Thursday 6th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Calories)

Row 8 x 30s Intervals for Total Calories

***Rest 60s b/w efforts***

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

200m Row

20 x Box Jumps

20 x Abmat Sit Ups

20 x 1-Arm KB Swings (10/10)

CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (60/3, (70/2)3)

Below Knee

B: Hang Clean Below Knee & Jerk (60/3, (70/2)3)

C: Front Squat (60/3, 70/3, (80/3)3)


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