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Author Archive: Julia
Page 7
04 Mar 2019

Tuesday 5th March

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

12min E2MOM
2 x Hang Snatch

2 x Snatch

B: Metcon (Time)

“Swinging Annie”
50-40-30-20-10 reps for time:

Russian KB Swings

Double Unders

03 Mar 2019

Gymnastics 4th March

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CrossFit 3000 South Melbourne – Gymnastics

A: 30 mins Skill Work

i) Muscle ups/Pull ups

ii) Handstands/Inversion

iii) Gymnastics Goat

B: 3 Rounds of:

1min: Hollow Hold/Scissor Kicks

1min: Bicycle Crunches

1min: Side Plank Pulses (L)

1min: Side Plank Pulses (R)

1min: Plank Hold

1min REST

03 Mar 2019

Monday 4th March

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat

5 – 5 – 3 – 3 – 2 – 2

B: Metcon (Time)

3 RFT
200m Run

21 x Burpees

9 x Squat Cleans

*rest 3 mins, then:

C: Metcon (Time)

21 – 15 – 9
Ring Rows (RX+ feet on box)

Hang DB Snatch

02 Mar 2019

Week 2 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (60/3, 70/2, 75/2, 80/2, 85/1, 90/1)

B: Clean and Jerk (60/3, 70/2, 75/2, 80/2, 85/1, 90/1)

C: Front Squat (Heavy Single, 2 x 1 @ 90% of that)

D: Back & Midline (4 x 12)

KB Swings

Single Arm Rows
Complete the 4 Sets without Rest. You can use KB or DB for the Single rows.

01 Mar 2019

Saturday 2nd March

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

In teams of 3, complete

3 Rounds of:

30 x Deadlifts (43/30kg)

30 x Hang Power Cleans (43/30kg)

30 x Push Jerks (43/30kg)

Then, 150/100 Cal Bike or Row

2 Rounds of:

30 x Deadlifts (52/36kg)

30 x Hang Power Cleans (52/36kg)

30 x Push Jerks (52/36kg)

Then, 150/100 Cal Bike or Row

1 Round:

30 x Deadlifts (60/43kg)

30 x Hang Power Cleans (60/43kg)

30 x Push Jerks (60/43kg)

28 Feb 2019

Friday 1st March

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (15 mins to build to a solid Double)

B1: Weighted Pull-ups (5 – 5 – 5 – 5 – 5 – 5 )

B2: Bench Press (5 – 5 – 5 – 5 – 5 – 5 )

27 Feb 2019

Week 2 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3 x 2 @ 75%, 2 x 2 @ 80%)

Below Knee

B: Hang Clean (3 x 2 @ 75%, 2 x 2 @ 80%)

Below Knee

Squat Clean

C: Snatch Balance (2-2-2-2-2)

Increase Weight each set

Focuus fast feet, lockout speed and stability/balance in bottom position.

27 Feb 2019

Thursday 28th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

4 rounds for time:

200 m Run

20 x Goblet Squats

B: Metcon (Time)

10 – 1 reps for time of:

Overhead Plate Lunges

Burpee Box Jump Overs

Russian KB Swings (x2)

C: Single Leg Romanian Deadlift (RDL) (4 x 5 (each leg))

26 Feb 2019

Wednesday 27th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 – 5 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

3 x Push Press

6 x Front Squats (Rx+ = OH Squat)

9 x V-Sit Ups

30 x Double Unders

25 Feb 2019

Tuesday 26th Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

A. Pump House

15 – 12 – 9 – 6 – 3 Reps for time of:

Strict Ring Dips

Strict Pull-ups

200m after each round
Rx+ = Ring MU instead of Dips & Pull-Ups

Metcon (No Measure)

B. 3 rounds for quality of:

20/15 Cal Row

15 x HR Pushups

15 x Kipping Swings (RX+ 8 strict T2B)


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