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29 Oct 2018

Tuesday 30th October

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CrossFit 3000 South Melbourne – CrossFit

A: Shoulder Press (2 – 2 – 2 – 2)

B: Push Press (2 – 2 – 2 – 2)

C: Push Jerk (2 – 2 – 2 – 2)

D: Front Squat (2 – 2 – 2 – 2)

Try and increase weight each set across the 16 sets

28 Oct 2018

Monday 29th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (2 Rounds for time)

10 x 100m Sprint

Sprint to 200m Turnaround, walk back as rest. Record fastest and slowest times.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

10 x Box Jumps

10 x Walking Lunges

10 x 1 Arm KB Swings (5L/5R)

C: Bent Over Row (BB/DB/KB – 3 x Sets of 5 (each arm if DB/KB))

27 Oct 2018

Week 2 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the day)

-30 minutes including warm up

-10 attempts max, first attempt begins at 75%

-2 Misses only

B: Clean and Jerk (Max for the day)

-30 minutes including warm up

-10 attempts max, first attempt begins at 75%

-2 Misses only

C: Back Squat (Max for the day)

No Misses-no further attempts once you miss.

26 Oct 2018

Saturday 27th October

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

“Heartburn” For time:

1600m Run

– Then –

10 Rounds of:

7 x Thrusters (Max 35/25kg)

7 x Pull-Ups (Rx+ = C2B)

7 x Burpees

25 Oct 2018

Friday 26th October

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CrossFit 3000 South Melbourne – CrossFit

A: Bench Press (5 – 5 – 3 – 3 – 2 – 2 Pause for 2 count on chest)

B: Metcon (Time)

For time:

30 x Toes-to-bars

40 x Single-arm dumbbell snatches

50 x Dumbbell box step-overs

40 x Single-arm dumbbell snatches

30 x Toes-to-bars

24 Oct 2018

Thursday 25th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

1 x Squat Clean & Jerk

2 x Front Squats

3 x Hang Power Cleans

40 x Double Unders

B: Metcon (Time)

For time:

30/20 Cal Row

21 x Deadlifts

24/20 Cal Row

15 x Deadlifts

18/15 Cal Row

9 x Deadlifts

24 Oct 2018

Week 2 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ([65/2, 70/2, 75/1] x3)

B: Back Squat (10 x 3 @ 75%)

C: Snatch Pull (3 x 3 @ 95%)

23 Oct 2018

Wednesday 24th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 6 Mins of:

1 Strict Knees to Elbow

3 Push Ups

2 Strict Knees to Elbow

6 Push Ups

3 Strict Knees to Elbow

9 Push Ups etc etc

B: Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here

22 Oct 2018

Tuesday 23rd October

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CrossFit 3000 South Melbourne – CrossFit

A: 3-Position Snatch (Every 90s for 6 mins (6sets))

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Power Clean + Jerk (3 x 2 @ 80-90% (Split Jerk))

C1: Metcon (Time)

For Time:

100 x Wallballs

or C2: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
**10 Min Cut Off**

21 Oct 2018

Monday 22nd October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 RFT of:

15/12 Cal Row

10 x Strict HSPU

B: Metcon (Time)

3 RFT of:

200m Run

15 x Strict Ring Dips (Rx+= 7 x RMU)

C: Back Squat (2 – 2 – 2 – 2 )


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