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05 Nov 2018

Tuesday 6th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 rds of:

1 x Snatch Pull

1 x Snatch

B: Metcon (Time)

For time:

50 x Wall-ball shots

50 x Pull-ups

35 x Wall-ball shots

35 x Pull-ups

20 x Wall-ball shots

20 x Pull-ups

or C: Metcon (Time)

AWOD – 5 RFT of:

7 x Bar Muscle-Ups

7 x Dumbbell Clusters (22.5/15kg)

04 Nov 2018

Monday 5th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Calories)

For total Calories

Row 5 x 60s Intervals

**Rest 2 mins b/w efforts**

B: Metcon (Time)

For time:

1000m Row

Directly into…

3 Rounds of:

15 x Power Cleans

12 x Over Bar Burpees

9 x Push Jerks

04 Nov 2018

Bar muscle up cycle”

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CrossFit 3000 South Melbourne – Gymnastics

A1: Lat pull-down (4×8)

tempo 3secs

A2: Kipping Swings (4×10)

progressive

B1: Ring Rows (5×8)

progressive

C1: bHBH (5x60s)

C2: Lying T2B (4×8)

tempo 4-1-1-0

04 Nov 2018

Bar muscle up cycle”

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CrossFit 3000 South Melbourne – Gymnastics

Gymnastics

Gymnastics

A1: Lat pull-down (4×8)

tempo 3-4secs

Gymnastics

A2: Kipping Swings (4×10)

Progressive

Gymnastics

Ring Rows

Gymnastics

B2: bHBH (5x60s)

Gymnastics

C1: Pull-ups (4×10)

use whatever scaling option will allow you to complete ALL 10 reps

Gymnastics

C2: Lying T2B (4×8)

tempo 4-1-1-0

03 Nov 2018

Week 3 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (80-90% x 1)

-Technically sound lift

-8 working sets max(working sets count from 75%)

B: Clean and Jerk (80-90% x 1)

-Technically sound lift

-8 working sets max(working sets count from 75%)

C: Back Squat (10 x 3 @ 78%)

D: Clean Pull (4 x 3 @ 95%)

02 Nov 2018

Saturday 3rd Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

“Dirty 30” – For Time:

30 Box Jumps

30 Chest to Bar Pull-ups

30 Kettlebell Swings

30 Front Squats

30 Toes to Bar

30 Push Press

30 Deadlifts

30 Wallballs

30 Bar Facing Burpees

30 Double Unders

**Same weight for all barbell movts**

01 Nov 2018

Friday 2nd Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

20 – 15 – 10 Reps for time:

Hang Power Cleans

Row (Calories)

B: Metcon (Time)

20 – 15 – 10 Reps for time:

Deadlifts

Run 200m after each Round

31 Oct 2018

Thursday 1st Nov

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

2 RFT of:

1000m Row

100 x Double Unders

5 x Rounds of “Chest to Bar Cindy”

(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

31 Oct 2018

Week 3 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch ([65/1, 70/1, 75/1]3)

B: Snatch Balance (3-2-2-2-1-1)

C: Front Squat (10 x 3 @ 78%)

30 Oct 2018

Wednesday 31st October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

EMOM for 12 Mins complete:

Odd: 12 x Alternating Pistols

Even: 6-10 Strict HSPU

B: Metcon (Time)

4 RFT:

2 x Rope Climbs

10 x Ring dips

10 x Goblet Squats (24/16kg)

10 x T2B


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