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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)

04 Sep 2018

Wed 5th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

4 x Power Cleans

8 x Strict HSPU

12 x T2B

B: Metcon (Time)

10 – 1 Reps For time of:

Clean and Jerks (45/30kg)

Bar Facing Burpees

03 Sep 2018

Tuesday 4th Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (12 mins to work to Heavy Double)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

11 x Thrusters

11 x Pull-Ups

33 x Double Unders

C: Metcon (AMRAP – Reps)

Wall Balls – Max Reps in 5 Mins.

02 Sep 2018

Monday 3rd Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (3 – 3 – 3)

B: Metcon (Time)

For time:

21 x Deadlifts

Run 400 meters

18 x Deadlifts

Run 400 meters

15 x Deadlifts

Run 400 meters

12 x Deadlifts

Run 400 meters

CrossFit 3000 South Melbourne – Olympic Lifting

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

Increase Weight after first wave.

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

Increase Weight after first wave.

C: Front Squat (60/2, 70/2, 80/2, 85/2, (90/2)3)

D: Bent Over Row (3 x 8)

31 Aug 2018

Saturday 1st September

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CrossFit 3000 South Melbourne – CrossFit

A1: Power Clean (10 Mins to work to best Single)

or A2: Squat Clean (10 Mins to work to best Single)

B: Metcon (Time)

Hotshots 19 (Modified) – Complete 6 rounds for time of:

30 x Air squats

10 x Power cleans

7 x Strict pull-ups

400m run

30 Aug 2018

Friday 31st August

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CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (1 x EMOM for 6 Mins:)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Weight)

6 Rds of:

1 x Behind Neck Split Jerk

1 x Split Jerk

C: Single Arm Bent Over Row (3 x Sets of 8 Reps each arm)

KB or DB

CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch ( 60/2, (70/2, 80/2, 85/2)2)

Below Knee

B: Snatch Balance (2-2-2-2-2)

C: Front Squat (60/3, 70/3, 80/3, 85/3, 90/2)

29 Aug 2018

Thursday 30th August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 10mins complete:

Odd: 6-10 x Rings Dips

Even: 30s HS Hold, 30s Wall Walks or 10m HS Walk

B: Metcon (AMRAP – Rounds and Reps)

3 Rds for Quality:

15/20 x Cal Row

10 x Toes to Rings

10 x Hollow Rocks

10 x Alternating Pistols

C: Back Squat (5 – 5 – 5)

28 Aug 2018

Wednesday 29th August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 10 Mins:

3 x Position Power Clean 1 – 5mins

3 x Position Squat Clean 6 – 10Mins

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

200m Run

20 x 1-Arm KB PPress/PJerk (10/10)

20 x Box Step Overs

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 Mins of:

15 x Russian KB Swings

10 x Burpees


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