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22 Feb 2019

Saturday 23rd Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

or B: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
**45 Min Time Cap**

21 Feb 2019

Friday 22nd Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 rounds of:

1 x Power Snatch

1 x Snatch

1 x Hang Snatch

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
**8 Min Time Cap**

C: Bent Over Row ( 5 – 5 – 5 – 5)

20 Feb 2019

Week 1 of 4

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 3 @ 70-80%)

B: Snatch Pull (4 x 4 @ 95%)

C: Pause Back Squat (3-3-3-3)

Honest 2 second pause in the bottom position. Build in weight each set. If you cut the depth or don’t pause long enough it is too HEAVY.

20 Feb 2019

Thursday 21st Feb

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CrossFit 3000 South Melbourne – CrossFit

Metcon (No Measure)

A. EMOM for 12 Mins:

Odd: Row 12/9 Calories

Even: 10 x Pistols

Metcon (AMRAP – Rounds and Reps)

B. Complete AMRAP in 12 mins of:

2 x Wall Walks

10 x Hang DB Snatch

15 x Cal Row

20 x Abmat Sit Ups

19 Feb 2019

Wednesday 20th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

3 Rounds For Time
3 x Legless rope Climbs

5 x Strict HSPU

Metcon (Time)

or B. 5 rounds of:

3 x Leg-assisted rope ascents

5 x Kipping HSPU

Metcon (AMRAP – Rounds and Reps)

C. Complete AMRAP in 10 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

16 Feb 2019

Week 5 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max for the day)

B: Clean and Jerk (Max for the day)

15 Feb 2019

Saturday 16th Feb

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CrossFit 3000 South Melbourne – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

14 Feb 2019

Friday 15th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Reverse Tabata Air Dyne (Calories)

8 x 10s On/20s Off Intervals on the Air Dyne for Total Calories

B: Clean and Jerk (8 mins to work to a solid Triple)

C: Metcon (Time)

6 Rounds of:

6 x Clean & Jerk

30 x Double-Unders

13 Feb 2019

Week 5 of 5

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3 x 1 @ 85%)

B: Clean and Jerk (3 x 1 @ 85%)

C: Front Squat (2 x 1 @ 85%, 2 x 1 @ 90%)

D: Clean Pull (3 x 1 @ 120%)

13 Feb 2019

Thursday 14th Feb

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (5 – 5 – 3 – 3 – 2 – 2)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

12 x Deadlifts (Light-Medium)

12 x HSPU

12 x T2B


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