12 Feb 2015
Fri 13 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Bench Press (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP of:
12 x Deadlifts (80/55kg)
50 x DU (25 x Attempts)
8 x Front Squats (80/55kg)
20 x Cal Row
Finisher
C: Metcon (AMRAP – Reps)
4 Mins Max Reps:
Wall Ball (9/6kg to 10′)
11 Feb 2015
Thur 12 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 3 @ 75%)
Metcon
C: Metcon (Time)
3 RFT of:
400m Run
20 x Box Jumps (24/20″)
15 x C2B Pull-Ups
10 x HSPU
5 x Strict T2B
Finisher
C: Turkish Get Up (3 x 3 Each Arm)
10 Feb 2015
Wed 11 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Snatch (4 x 3 @ 70%)
Metcon
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Weight is 70/47.5kg
Weightlifting
C: Snatch Pull (4 x 4 @ 90% of Best Snatch)
09 Feb 2015
Tues 10 Feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
For total time:
6 x 200m Runs
Rest exactly 1 Min b/w efforts
B: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP of:
30 x Air Squats
30 x Double Unders (15 x Attempts)
20 x 1-Arm KB Swings (10 each arm) @16/12kg
200m Run
Finisher
C: Metcon (No Measure)
Tabata Hollow Rocks
08 Feb 2015
Mon 9 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
The “Bergeron Beep Test” AMRAP
7 Min AMRAP of:
7 x Thrusters @ 35/25kg
7 x Pull-ups
7 x Burpees
Metcon
B: Metcon (Time)
Kinda Elizabeth
7 RFT of:
7 x Power Cleans @ 60/42.5kg
7 x Ring Dips
Advanced WOD
or C: Metcon (AMRAP – Reps)
AWOD – CF Games Open WOD 13.4
7 Min AMRepAP of:
3 – 6 – 9 – 12 – 15 – 21 etc reps of:
Clean & Jerk (61/43kg)
T2B
06 Feb 2015
Sat 7 feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP of:
12 x Deadlift @ 70/50kg
20 x Airsquats
12 x Pull-ups
20 x Wallballs @ 9/7kg
400m Run with Wallball
05 Feb 2015
Fri 6 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Split Jerk (5 x 2 @ 85%)
Metcon
B: Metcon (AMRAP – Reps)
AMRepAP in 5 mins of:
Power Clean & Jerk @ 70% of 1RM Jerk
During WOD, EMOM Including 0:00 you must complete 15 x DU or 15 x Bar Jump Overs.
DU do not count towards final score
Score is total C&J Reps completed.
04 Feb 2015
Thur 5 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A1: Push Press (5 – 5 – 5 – 5 – 5)
A2: Metcon (No Measure)
“L” Hang Hold
Accumulate 30 seconds L-Hang b/w each set of Push Press
Metcon
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP of:
10 x Pull-Ups
16 x Alternating Pistols
20 x Situps
Finisher
C: Handstand Hold (1 x Max Handstand Hold – Seconds)
Scale to max wall walks in 60 secs.
03 Feb 2015
Wed 4 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 7mins complete:
1 x Squat Clean
1 x Thruster
1 x Push Press
1 x Push Jerk
Metcon
B: Metcon (Time)
“Jelly Legs” – 15 – 12 – 9 reps for time of:
Front Squat @ 70/50kg (from floor)
Russian KB Swing @ 32/24kg
Advanced WOD
C: Metcon (Time)
AWOD – “Warcow” – 12 – 9 – 6 Reps for time of:
Squat Clean @ 80/45kg
Goblet Squat @ 32/24kg
02 Feb 2015
Tues 3 Feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (AMRAP – Reps)
6 Rounds for Total Reps of:
0:30 secs Max Reps – Strict Pullups
0:30 secs rest
Score is total pull-ups in 6 rounds. You may break/come off the bar in the 30s.
Metcon
B: Metcon (Time)
5 RFT of:
12 x Burpees to 6″ target
10 x HR Pushups
8 x T2B
2 x Rope Climbs to 15′
