26 Feb 2015
Fri 27 Feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
For total time:
4 x 400m Runs
Rest exactly 2 mins b/w effort
Metcon
B: Metcon (Time)
21 – 15 – 9 reps for time of:
Double Unders x 2
Burpees
Box Jumps (24/20″)
25 Feb 2015
Thu 26 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Overhead Squat (3 – 3 – 3 – 3 – 3)
Metcon
B: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Power Clean weight is 60/42.5kg
24 Feb 2015
Wed 25 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Pause Snatch (Power or Squat) (5 x 3 @ 70-75%)
Pause just above knee for 2 count.
B: Clean and Jerk (5 x 2 @ 85%)
C: Back Squat (5 x 3 @ 80%)
23 Feb 2015
Tue 24 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Press (3 – 3 – 3 – 3 – 3)
Complete 6 x C2B Pull-ups b/w each set of Push Press.
A2: Chest-To-Bar Pull-ups (6 – 6 – 6 – 6 – 6)
Metcon
B: Metcon (Time)
Complete AMRAP in 10 mins of:
21 x Wall Ball (9/7kg to 10′)
15 x Cal Row (or 200m Run)
9 x Deadlifts (100/70kg)
22 Feb 2015
Mon 23 Feb
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Metcon (Time)
Accumulate 30 x Muscle Ups or MU Progressions
Can be done for time or for quality. Can scaled up to strict.
B: Metcon (Time)
Accumulate 30 x HSPU or HSPU Progressions.
Can be done for time or for quality. Can scaled up to deficit.
Metcon
C: Metcon (4 Rounds for reps)
Tabata That:
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Squats
Your score is lowest score per movement
No rest b/w each movement
20 Feb 2015
Sat 21 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
E2MOM 10:
The Bakker Complex:
2 x Clean Pulls
2 x Hang Squat Cleans
2 x Split Jerk
Metcon
B: Metcon (Time)
The Two Cousins
4 RFT:
5 x Clean and Jerk @ 65/43kg
25 x Wall Ball @ 9/7kg to 10′
Rx Plus = 75/50kg C&J
19 Feb 2015
Fri 20 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 2 @ 85%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 10 mins of:
200m Run
20 x Box Jumps @ 24″/20″
2 x Rope Climb to 15′
Rest 3 mins, then:
C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 7 mins of:
100m Run
2 x Wall Walks
10 x K2E
18 Feb 2015
Thu 19 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Shoulder Press (5 – 5 – 5 – 5 – 5)
Metcon
B: Metcon (Time)
For Time:
800m Run
40 x Front Squat @ 45/30kg
30 x Chest to Bar Pull-Ups
20 x Push Jerk @ 45/30kg
10 x Thruster @ 45/30kg
17 Feb 2015
Wed 18 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Hang Power Snatch (5 x 3 @ 70%)
Metcon
B: Metcon (Time)
For Time:
Row 2000m – Stopping EMOM to complete 3 x Burpees
C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 12 Mins of:
400m Run
40 x DU (20 x Att)
20 x Burpee Box Jump (24/20″)
16 Feb 2015
Tues 17 Feb
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
E2MOM 10:
2 x Hang Squat Clean
2 x Push Press
Metcon
B: Metcon (Time)
For total time:
15 – 12 – 9 reps for time of:
Thruster @ 45/30kg, and
Pull-ups
then immediately into:
15 – 12 – 9 reps of:
Squat Cleans @ 45/30kg, and
Over-Bar Burpees
Rx Plus = 50/35kg
