24 Feb 2015
Wed 25 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Pause Snatch (Power or Squat) (5 x 3 @ 70-75%)
Pause just above knee for 2 count.
B: Clean and Jerk (5 x 2 @ 85%)
C: Back Squat (5 x 3 @ 80%)
23 Feb 2015
Tue 24 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Press (3 – 3 – 3 – 3 – 3)
Complete 6 x C2B Pull-ups b/w each set of Push Press.
A2: Chest-To-Bar Pull-ups (6 – 6 – 6 – 6 – 6)
Metcon
B: Metcon (Time)
Complete AMRAP in 10 mins of:
21 x Wall Ball (9/7kg to 10′)
15 x Cal Row (or 200m Run)
9 x Deadlifts (100/70kg)
22 Feb 2015
Mon 23 Feb
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Metcon (Time)
Accumulate 30 x Muscle Ups or MU Progressions
Can be done for time or for quality. Can scaled up to strict.
B: Metcon (Time)
Accumulate 30 x HSPU or HSPU Progressions.
Can be done for time or for quality. Can scaled up to deficit.
Metcon
C: Metcon (4 Rounds for reps)
Tabata That:
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Squats
Your score is lowest score per movement
No rest b/w each movement
20 Feb 2015
Sat 21 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
E2MOM 10:
The Bakker Complex:
2 x Clean Pulls
2 x Hang Squat Cleans
2 x Split Jerk
Metcon
B: Metcon (Time)
The Two Cousins
4 RFT:
5 x Clean and Jerk @ 65/43kg
25 x Wall Ball @ 9/7kg to 10′
Rx Plus = 75/50kg C&J
19 Feb 2015
Fri 20 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 2 @ 85%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 10 mins of:
200m Run
20 x Box Jumps @ 24″/20″
2 x Rope Climb to 15′
Rest 3 mins, then:
C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 7 mins of:
100m Run
2 x Wall Walks
10 x K2E
18 Feb 2015
Thu 19 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Shoulder Press (5 – 5 – 5 – 5 – 5)
Metcon
B: Metcon (Time)
For Time:
800m Run
40 x Front Squat @ 45/30kg
30 x Chest to Bar Pull-Ups
20 x Push Jerk @ 45/30kg
10 x Thruster @ 45/30kg
17 Feb 2015
Wed 18 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Hang Power Snatch (5 x 3 @ 70%)
Metcon
B: Metcon (Time)
For Time:
Row 2000m – Stopping EMOM to complete 3 x Burpees
C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 12 Mins of:
400m Run
40 x DU (20 x Att)
20 x Burpee Box Jump (24/20″)
16 Feb 2015
Tues 17 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
E2MOM 10:
2 x Hang Squat Clean
2 x Push Press
Metcon
B: Metcon (Time)
For total time:
15 – 12 – 9 reps for time of:
Thruster @ 45/30kg, and
Pull-ups
then immediately into:
15 – 12 – 9 reps of:
Squat Cleans @ 45/30kg, and
Over-Bar Burpees
Rx Plus = 50/35kg
15 Feb 2015
Mon 16 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Front Squat (5 x 3 @ 75%)
Complete 3 x Weighted Pull-ups b/w each set of FSqts
A2: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
4 RFT of:
10 x Ringdips
10 x Alt Pistols
5 x Strict HSPU
10 x Goblet Squats (24/16kg)
13 Feb 2015
Sat 14 Feb
CrossFit 3000 South Melbourne – CrossFit
A: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Thruster weight is 42.5/30kg
B: Metcon (Time)
or AWOD – ‘Like Luce’
3 RFT of:
Run 1 km
10 x Muscle-ups
100 x Squats (20/15kg)
*35 Min Cut Off
