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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

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%)

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

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 )

20 Oct 2018

Week 1 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

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

B: Clean and Jerk ([65/1, 70/1, 75/1]x3)

C: Back Squat (80/1 x 3)

D: Midline (15/3 x 4)

Lying T2B Superset with

Situps with straight legs and plate Over head

19 Oct 2018

Saturday 20th October

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (12 Mins to build to a heavy Triple)

B: Metcon (Time)

3 RFT of:

800m Run

35 x Pull-ups

30 x Front Squats

25 x Bar-Facing Burpees

18 Oct 2018

Friday 19th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12mins of:

2 x Push Press

2 x Toes to Bar

2 x Box Jump Overs

4 x Push Press

4 x Toes to Bar

4 x Box Jump Overs

etc for 12 mins.

B: Metcon (Time)

10 RFT of:

4 x Deadlifts (Heavy)

12 x Push-Ups

17 Oct 2018

Thursday 18th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10 Mins Row for Quality

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

200m Run

20 x Russian KB Swings

10 x Strict HSPU

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


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