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15 Oct 2018

Tuesday 16th October

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (15mins to build to a heavy 5)

B: Metcon (Time)

10 RFT of:

10 x Back Squats @ 60/43kg (Max)

100m Run

Rest 30 seconds.

14 Oct 2018

Monday 15th October

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CrossFit 3000 South Melbourne – CrossFit

A: Clean (10 Mins to build to a heavy double)

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Power Clean & Jerk

Row (Cal)

T2B

()

14 Oct 2018

Bar Muscle up Cycle Week 2

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CrossFit 3000 South Melbourne – Gymnastics

A1: Ring Rows (4×5)

3-5s negative

Feet on box (optional)

A2: bHBH (4x45s)

Add rocking (optional)

B1: Lat pull-down (5×8)

4s negative

Add Tricep extension (optional)

B2: Back Extensions (5×6)

3s negative

C1: Lying T2B (3×10)

3s negative

Bent knees up, extended legs down.

C2: Scap Depressions (3×10)

Weighted (light/medium)

D1: Pull-ups (5×5)

1s hold, 3-5s negative

Kip up (optional)

D2: Lying Passthroughs (5×12)

weighted (optional)

HOMEWORK

* bHBH 5x60s, 3 times a week (at least)

*Bar hang 3×45-60s, 3 times a week (at least)

*Kipping swings 5×6, 3 times a week

*Ring rows 3×10, 3 times a week

13 Oct 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch + Snatch (3-2-2-2-1-1)

Above Knee/Full Depth receiving position

B: Clean + Front Squat + Jerk (3-2-2-2-1-1)

C: Back Squat (6 x 4 @ 80%)

D: Clean Pull (6 x 2 @ 120%)

12 Oct 2018

Saturday 13th October

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CrossFit 3000 South Melbourne – CrossFit

A1: Handstand Walk (5 Attempts for Max Distance)

or A2: Handstand Hold (5 Attempts for Max Hold (Wall or FS))

B: Metcon (Time)

2 RFT of:

1200m Run

100 x Air Squats

80 x Sit-Ups

60 x Push Ups

40 x Pull-Ups

11 Oct 2018

Friday 12th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

4 rds of:

2 x Power Snatch, and

2 x Overhead Squat

B: Push Jerk (4 x 3 @ 80%)

C: Metcon (Time)

3 RFT of:

10 x Box Jumps

10 x DB Hang Snatch (5L/5R)

10 x 1 Arm DB Thursters (5L/5R)

10 Oct 2018

Thursday 11th October

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CrossFit 3000 South Melbourne – CrossFit

A: High-Hang Snatch (5 x 2 @ 50-60% of 1RM Snatch)

B: Metcon (Time)

For time:

5 x Strict HSPU

5 x Squat Cleans (Heavy)

10 x HSPU

10 x Squat Cleans (Medium)

20 x Ring dips

20 x Squat cleans (Light)

40 x Push-ups

40 x Squat cleans (Lighter)

10 Oct 2018

Maintenance Phase

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch + Snatch Balance + OHS (2-2-2-2)

B: Back Squat ([93/1 rest 2 minutes then 80/5] x 3 Sets)

C: Snatch Grip Deadlift (5 x 4 @ 90% of last weeks heaviest 3 Reps)

09 Oct 2018

Wednesday 10th October

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

20/15 Cal Row

200m Run

B: Metcon (Time)

12-10-8-6-4-2 reps for time of:

Deadlifts

Alternating Pistols

08 Oct 2018

Tuesday 9th October

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CrossFit 3000 South Melbourne – CrossFit

A: Bench Press (12 Mins to work to 5RM for the day)

B: Metcon (AMRAP – Rounds and Reps)

That Escalated Quickly…

In the 1st Minute:

1 x Front Squat (40/30kg)

1 x Push Up

1 x Lunge

In the 2nd Minute

2 x Front Squat (40/30kg)

2 x Push Up

2 x Lunges

etc etc for 18 Mins.

If you fall behind continue as an

18 min AMRAP.


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