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19 Jun 2019

Thursday – G

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CrossFit 3000 South Melbourne – CrossFit

A: Strict HSPU

3 x 10 at best progression/deficit

B: Metcon (Time)

10 – 1 reps for time of:
Push Ups

2x Alternating Pistols

1 Rope Climb after each round

*rest 4mins, then:

C: Metcon (Time)

10 – 1 reps for time of:
Box Jumps

Burpees

18 Jun 2019

Wednesday – M

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Distance)

Row
5 x 1 min max distance

*rest 2mins between sets

B: Metcon (Time)

3 RFT
12 x Alternating FR Barbell Lunges

250m Row

C: Metcon (Time)

30 – 20 – 10 Reps for time of:
Russian KB Swings

50 x Double unders b/w each set

17 Jun 2019

Tuesday – WM

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CrossFit 3000 South Melbourne – CrossFit

A: 4 Rounds for load

1 x Push Press

1 x Push Jerk

B: The SF Crippler 2.0 (Time)

30 x Front Squats

Row 500m

30 x S2OH @ 70% of FSqt

Row 500m

C: Metcon (No Measure)

Tabata
Midline/Abs

16 Jun 2019

Handstand Cycle week 2

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CrossFit 3000 South Melbourne – Gymnastics

MOBILITY

– Plated wrist circles

–Foam-roller TX complex

–Lat/Pec Min

–Scapula mobility with ball

– Hanging shoulder release

ACTIVATION

Superset:

i) 4×10 Scap KB rotations

ii) 4×16 Deadbug

DRILLS

Superset1:

i) 4×8-10 Tuck Ups

ii) 60sec Hollow Hold

Superset2:

i) 3×6 Side to Side walks

ii) 3×8-12 Blocked Push-ups

FINISHER

40m Scorpion kicks

16 Jun 2019

Monday – W

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT
9 x Deadlifts

5 x Squat Cleans

3 x Thrusters

B: Back Squat

5 x 2 @ 85-90%

C: Bent Over Row

4 x 8

15 Jun 2019

Max Out Day

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Max)

B: Clean and Jerk (Max)

C: Back Squat (Max)

14 Jun 2019

Saturday – MG

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Run Barbara, Run!

4 RFT
20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

400m Run

*Rest 3mins between rounds

(RX+ = 5 Rounds)

13 Jun 2019

Friday – W

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CrossFit 3000 South Melbourne – CrossFit

A: Bear Complex (5 Rounds for load, complete 7 unbroken sets of:)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

12 Jun 2019

Thursday – GW

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

Napalm

2 Rounds, For Time:
10 Bar Muscle-ups/10 x C2B Pull Ups

20 Bar-Facing Burpees

30 Deadlifts

40 Wallballs

OR

AWOD: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
(61/43kg)

12 Jun 2019

Deload-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 1 @ 70%)

B: Clean and Jerk (5 x 1 @ 70%)

C: Front Squat (1 x 1 @ 90%)


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