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12 Feb 2019

Wednesday 13th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Bench Press (5 x 5 @ 75-80%)

Tempo is: 3 sec lower, 1 sec pause, Explode Up

B: Metcon (Time)

For time:

10 x Strict Pull-ups (Rx+= 5 x Strict MU)

15 x Burpee Bar Touches

20 x Pistols

Run 1,200m

15 x Strict Pull-ups (Rx+= 7 x Strict MU)

20 x Burpee Bar Touches

30 x Pistols

Run 800 m

20 x Pull-ups (Rx+= 10 x Strict MU)

30 x Burpee Bar Touches

40 x Pistols

Run 400m

11 Feb 2019

Tuesday 12th Feb

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CrossFit 3000 South Melbourne – CrossFit

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

B: Metcon (Time)

10 – 1 Reps for time of:

Power Clean

Front Rack Lunges

Push Press

5 x V-Sit Ups after each full round

10 Feb 2019

Monday 11th Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

A. In pairs, Row 3000/2000m for time.

**Partner holds plank when not on rower**

Metcon (AMRAP – Rounds and Reps)

B. Complete AMRAP in 15 minutes of:

5 x Hang Squat Cleans

10 x Burpees

15 x Wall balls

10 Feb 2019

Muscle up and pull strength

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CrossFit 3000 South Melbourne – Gymnastics

A1: Single Arm Bent Over Row (3 x 10 each arm)

KB or DB
1s hold, 3s lower

A2: Lat pull-down (3 x 10 each arm)

Open elbow angle

B1: Hips to rings (2 x 10)

B2: Knees To Elbow (2 x 10)

Strict, 1s pause at top, 3s lower

C: Muscle-Up Practice & Progressions (AMRAP – Reps)

10 Mins

09 Feb 2019

Week 4 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (1 x 3 @ 85%, 1 x 2 @ 90%, 1 x 1 @ 94%)

B: Clean and Jerk (1 x 3 @ 78%, 1 x 2 @ 86%, 1 x 1 @ 92%)

C: Back Squat (3 x 1 @ 95%)

D: Romanian Deadlifts (4 x 5)

Complete all 4 sets at the same weight.

08 Feb 2019

Sat 9th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (10 Mins to build to heavy Triple)

B: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

07 Feb 2019

Fri 8th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (2 – 2 – 2 – 2)

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

or C: Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here

06 Feb 2019

Thu 7th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Hang Clean (3 – 3 – 3 – 3 – 3)

Metcon (Time)

B. 100 x Front Squats for time.

Complete 7 x Over Bar Burpees each time you stop or break.

Metcon (3 Rounds for calories)

C. Air Dyne

3 Rds – Max Calories in 30s

06 Feb 2019

Week 4 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Clean and Jerk (3 x 1 @ 80%)

B: Snatch (3 x 1 @ 75%)

C: Back Squat (3 x 2 @ 85%)

Follow each set immediately with 2 box jumps

D: Good Mornings (3 x 10)

All 3 sets to be completed at the same weight

05 Feb 2019

Wed 6th Feb.

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CrossFit 3000 South Melbourne – CrossFit

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here


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