10 Mar / 2015
Wed 11 mar
CrossFit 3000 South Melbourne – CrossFit
A: Clean Pull (5 x 3 @ 75% (of 1RM C&J))
Stay over the bar and extend vertically – drive up!
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
**10 Min Cut Off
Rx Weight is 61/43kg
C: Back Squat (5 x 3 @ 75%)
09 Mar / 2015
Tues 10 Mar
CrossFit 3000 South Melbourne – CrossFit
A: 500m Row (Time)
Max Effort 500m Row
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 7 Min of:
150m Row
7 x Strict HSPU
7 x T2B
3 Mins Rest, then
C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 7 Min of:
10 x Ring Push-ups
10 x V-Situps
10 x Goblet Squats (24/16kg)
100m Run
08 Mar / 2015
Mon 9 Mar
CrossFit 3000 South Melbourne – CrossFit
Labour Day = 8 & 9am WODs only today
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
KB Swings = 16/12kg
Push press = 20/15kg
Back Extensions = Superman
Wall Ball = 9/7kg
06 Mar / 2015
Sat 7 Mar
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (10 Mins to build to a heavy single)
Metcon
B: Metcon (Time)
15 Rds For time of:
2 x Squat Clean (80/52.5kg)
4 x Ring Dips
6 x Pull-Ups
Squat Clean weight should not be more than 75% of heavy single.
06 Mar / 2015
Fri 6 Mar
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
A. Every 90secs for 9 Mins (7 x sets) complete:
2 x Hang Power Snatch
2 x Overhead Squat
Metcon
B: Metcon (4 Rounds for time)
Row 4 x 500m
Rest 1:1 b/w efforts
C: Metcon (Time)
20 – 15 – 10 reps for time of:
OHWL (20/10kg)
Double Unders x 2 (ie 40, 30, 20)
Russian KB Swings (24/16kg)
04 Mar / 2015
Thur 5 mar
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A1: Metcon (No Measure)
Kipping Pull-up Practice – Gymnastics Kip, C2B, Butterfly, or Kipping Pull-Up Drills.
A2: Metcon (No Measure)
Ring Dip Practice – Strict or Kipping
Alternate b/w sets of Pull-ups and Dips
Metcon
B: Metcon (Time)
5 RFT of:
2 x Rope Climbs to 15′
10 x Box Jumps (30/24″)
20 x Wall Ball (9/7kg to 10′)
03 Mar / 2015
Wed 4 Mar
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 3 @ 90%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP of:
5 x Hang Power Clean (60/42.5kg)
5 x Push Press (60/42.5kg)
40 x Double-Unders (20 x Attempts)
Advanced WOD
C: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Weight is 60/42.5kg
15 Min Cut Off
02 Mar / 2015
Tue 3 Mar
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Jerk (5 x 5 @ 75%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 mins of:
10 x Box Jump Overs, 24/20″
10 x Bar-Facing Burpees
10 x Front Squats (60/42.5kg)
Rest 3 Minutes, then
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 mins of:
7 x Box Jump Overs, 24/20″
7 x Bar Facing Burpees
7 x Front Squats (60/42.5kg)
01 Mar / 2015
Mon 2 Mar
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Weight)
EMOM for 5 Mins complete:
15 (Men) or 12 (Ladies) x Wall Ball (9/7kg to 10′)
B: Metcon (AMRAP – Rounds and Reps)
Complete 7 Min of:
7 x Pull-Ups
7 x Thrusters (45/30kg)
75% Effort Only!!!
Conversational Pace – Pace yourself and do not blow up!!
Metcon
C: Metcon (Time)
5 RFT of:
200m Run
20 x Sit-Ups
15 x Hand-Release Push Ups
10 x Alternating Pistols
27 Feb / 2015
Sat 28 Feb
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP of Helen
Complete AMRAP in 12 Mins of:
400m Run
21 x KB Swings (24/16kg)
12 x Pull-ups
Rest 5 Mins, then
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 8 Mins of:
7 x T2B
5 x Thrusters (50/35kg)
10 x Front Squat (50/35kg)
200m Run
