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27 Aug 2018

Tuesday 28th August

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CrossFit 3000 South Melbourne – CrossFit

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

26 Aug 2018

Monday 27th August

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CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (EMOM for 6 Mins ***Power***)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Time)

4 RFT of:

300m Row

30 x Double Unders

200m Run

C: Turkish Get Up (3 x 3 Each Arm)

CrossFit 3000 South Melbourne – Olympic Lifting

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

Go up after first wave.

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

Go up after first wave.

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

D: Midline (4 x 15each)

Lying T2B Superset with

Situps with straight legs and plate Over head

24 Aug 2018

Saturday 25th August

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CrossFit 3000 South Melbourne – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

23 Aug 2018

Friday 24th August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 mins:

2 x Power Snatch

2 x Snatch (or OHS)

B: Metcon (Time)

5 RFT of:

5 x Deadlifts

10 x Burpees

**Aim for Heavy but unbroken**

C: Metcon (Time)

5 RFT of:

15 x Front Squats

15/12 Cal Row

CrossFit 3000 South Melbourne – Olympic Lifting

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

B: Push Press (1-1-1-1-1)

C: Snatch Pull (4 x 3 @105%)

D: Bent Over Row (2 x 10)

22 Aug 2018

Thursday 23rd August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (2 Rounds for reps)

2 rds of 5 mins of AMRAP of:

10 x Hang DB Snatch (5/5)

10 x Push-Ups

Rest 2 minutes b/w rds

B: Metcon (2 Rounds for reps)

2 rds of 5 mins of AMRAP of:

10 x DB Thrusters

10 x Pull Ups

Rest 2 minutes b/w rds

21 Aug 2018

Wednesday 22nd August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

E2MOM for 8 mins (5 sets):

Max Reps Strict HSPU

B: Metcon (Time)

30 – 20 – 10 reps for time of:

Abmat Sit Ups

Alternating Pistols

Ring Rows (Rx+ = Feet on 24″ Box)

Box Jumps

C: Metcon (No Measure)

KB Front Rack Marches

3 x 10 Reps Each Leg

20 Aug 2018

Tuesday 21st August

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CrossFit 3000 South Melbourne – CrossFit

A: Power Snatch (3 x reps EMOM for 6 Mins:)

B: Bench Press (5 – 5 – 5 – 5 – 5)

Tempo – 3 Down, 1 pause, Explode Up

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

5 x Power Cleans

10 x K2E

19 Aug 2018

Monday 20th August

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 Mins:

1 x Power Clean

1 x Squat Clean

B: 4 x 200m Run (Time)

4 x 200m Run

Rest 1 min b/w efforts

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

15 x Russian KB Swings

15 x Wall Balls

30 x Double Unders


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