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18 Jun 2018

Tuesday 19th June

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CrossFit 3000 South Melbourne – CrossFit

A1: Back Squat (4 x 3 @ 5RM)

5 x Strict Tempo Pull Ups b/w each set.

Explode Up, 1s Pause at Top, 3s Lower – X/1/3

A2: Back Squat (Max Reps at 3 RM)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 Mins of:

6 x Power Cleans

8 x Strict HSPU

or C: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
10 Min Time Cap

**Snatch are Squat Snatch**

17 Jun 2018

Monday 18th June

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (3 x 3 @ 95% of 3RM)

5 x Strict Ring Dips b/w all sets (including warm-up sets)

B: Metcon (8 Rounds for distance)

8 x 30s Max Effort Row for Metres

Rest 60s between efforts

16 Jun 2018

Week 6 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 2@80%, 2@85%, 3×2@90%)

B: Clean and Jerk (3@60%, 3@70%, 2@80%, 2@85%, 3×2@90%)

C: Snatch Pull (4 x 2 @ 105%)

D: Back Squat (3@60%, 3@70%, 3@80%, 3 x 2 @85%)

15 Jun 2018

Saturday 16th June

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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*
Score is total time minus the rest.

Keep each round as consistent as possible.

14 Jun 2018

Friday 15th June

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (5 x 3 @ 90% of 3RM)

B: Metcon (Time)

10 RFT of:

30 Double-Unders

5 x Deadlifts

5 x Front Squats

5 x Shoulder to Overhead

13 Jun 2018

Thursday 14th June

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CrossFit 3000 South Melbourne – CrossFit

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest 8 Mins, then

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Choose your favourite to do first.

13 Jun 2018

Week 6 of 8-Let’s Get Explosive

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch ((2@60%, 2@70%, 2@80%) x 3 Sets)

B: Clean and Jerk ((2@60%, 2@70%, 2@80%) x 3 Sets)

C: Front Squat (2@60%, 2@70%, 2@80%, 2@85%, 3 x 2 @ 90%)

12 Jun 2018

Wed 13 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Push Press (5 x 3 @ 90% of 3RM)

B: Metcon (Time)

10 RFT of:

1 x Rope climb (Rx+ = Legless or 4 x Ring MU)

Run 100m

C: Metcon (No Measure)

For Quality – 10 x Wall Walks

11 Jun 2018

Tues 12 Jun

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CrossFit 3000 South Melbourne – CrossFit

A: Snatch (3 x 3 @ 75%, 2 x 3 @ 80%)

B: Metcon (Weight)

5 Rds of:

1 x Squat Clean

2 x Front Squats

C: Metcon (Time)

15 – 12 – 9 – 6 – 3 reps for time of:

Deadlifts

Ring Dips

10 Jun 2018

Mon 11 June

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CrossFit 3000 South Melbourne – CrossFit

A: Back Squat (5 x 5 @ 90% of 5RM)

10 x Ring Rows b/w each set

1s pause at top of each Ring Row

B: Metcon (Time)

2/3 “Small”

2 RFT of:

Row 1000 meters

50 Burpees

50 Box jumps, 24″ box

Run 800 meters


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