CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 mins (6 sets) complete:

1 x Hang Snatch

2 x Snatch

2 x OH Squat

Metcon

B: Metcon (Time)

For Time:

30 x Ring Dips

100 x Thruster @ 20/15kg

1000m Row or 800m Run

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 10 Mins complete:

2 x Power Clean

1 x Push Jerk

1 x Split Jerk

Metcon

B: Metcon (AMRAP – Reps)

AMRepAP in 8 Mins of:

3 x Thrusters (45/30kg)

3 x C2B Pull-Ups

6 x Thrusters

6 x C2B Pull-Ups

9 x Thrusters

9 x C2B Pull-Ups

12 & 12, 15 & 15 etc

If you dump the bar – 3 x burpee penalty before you can continue

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

5 Mins Max Reps of:

Double Unders (or Attempts)

Rest 3 Mins, then

B: Metcon (AMRAP – Reps)

A. 5 Mins Max Reps of:

Burpees to 6′ Target

C: Metcon (Time)

5 RFT of:

Row 250m

10 x Hand-Release Push-Ups

15 x Box Jumps (24/20″)

15 x KB Swings (24/20kg)

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

10 Mins of Muscle Skill Practice and Progressions

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

5 x Ring Dips

20 x Air Squats

5 x Strict HSPU

20 x Sit Ups

1 x Rope Climb to 15′

Advanced WOD

C: 30 Muscle-Ups (Time)

30 muscle-ups for time
**15 Min Cut Off

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

6 rds (untimed) of the complex:

2 x Hang Snatch

3 x Power Snatch

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

5 x Push Press/Jerk (60/40kg)

10 x Deadlift (60/40kg)

10 x Over-bar Burpees
Rx Plus = 70/50kg

A. Push Jerk

5 x 3 @ 85%

Record heaviest set of 3 only.

B. 10 – 1 Reps for time of:

Deadlifts (100/70kg)
Over-bar Burpees

Finisher: Tabata Hollow Rocks

Below is an explanation of how to input your workout history/PRs into WODify (I would recommend justr your 1RMs and Benchmark Girls, and Heroes):

To add a personal result from the web:
– Login to Wodify > My Performance > Add Performance
– Choose the result Type and Component; click ‘Add’
– Enter your result
– Click Save

To enter Results from Mobile:

– Open the Wodify mobile app > Click the Nav Slider > Add Results
– Click ‘Custom WOD’
– Search and select the movement performed
– Enter your result and click Save

A. Back Squat

6 x 3 @ 90%

B. 15 Min AMRAP of:

10 x Push Press (50/35kg)
15 x Box Jump (24/20″)
400m Run

Finisher: Rope Climb Practice

A. Power Cleans

5 x 5 @ 80%

Record heaviest set

B. AMRAP in 12 Mins of:

200m Run
7 x T2B
14 x OHWL with plate (20/10kg)
21 x DU (or 12 x Attempts)

A quick video on signing in and also inputting scores into WODify. This can be done at the keyboard or via your phone or mobile device (after downloading the app ‘WODify’).

Challenge Re-Test Day – Time to get our Fran on!

A. High Hang Snatch (Power or Squat)

5 x 2 @ 60%

B. Split Jerk

4 x 3 @ 85%

C. ‘Fran’

21 – 15 – 9 Reps for time of:

Thrusters (42.5/30kg)
Pull Ups

Check out the video below for some tips on mobilising in preparation for Fran.

Hi Team – Tomorrow we will be switching to WODify for the tracking of all our WODs. By now you should have received an email with your log on details. If not, let Brad know.

‘Lumberjack 20′

20 x Deadlifts (125/87.5kg)
Run 400m
20 x KB swings (32/24kg)
Run 400m
20 x Overhead Squats (52.5/35kg)
Run 400m
20 x Burpees
Run 400m
20 x C2B Pullups
Run 400m
20 x Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (20/12.5kg ea)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honour of these soldiers.