30 Nov 2014
Monday 1st Dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
6 x 200m Runs for total time
Rest 1 Min b/w efforts
B: Metcon (Time)
4 RFT of:
400m Run
10 x Front Squats (50/35kg)
10 x Over-bar Burpees
Finisher
C: Bent Over Row (3 x 10 – Light to moderate with excellent form)
28 Nov 2014
Sat 29 Nov
CrossFit 3000 South Melbourne – CrossFit
Metcon (Time)
Team WOD
In teams of 3 complete the following for total time:
15 rds (5 each) of:
5 x Power Clean (60/42.5kg)
5 x Front Squats
100m Run
5 x Burpee to 6′ Target
5 x Wall Ball (9/7kg)
Then, as a team accumulate:
30 x Back Squat (100/70kg) – Off Racks
27 Nov 2014
Fri 28 Nov
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Shoulder Press (3 – 3 – 3 – 3 – 3)
Metcon
B: Rahoi (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
26 Nov 2014
Thu 27th Nov
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Jerk (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (Time)
8 RFT of:
Run 200m
5 x Squat Cleans (70/55kg)
Advanced WOD
or C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20 Min Cut Off
25 Nov 2014
Wed 26 Nov
CrossFit 3000 South Melbourne – CrossFit
Skill
A: Muscle-ups (10 Min Practice)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP of:
10 x Alternating Pistols
2 x Wall Walks
10 x Pull-Ups
Rest 1 Min, then:
C: Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP of:
10 x Push Ups
15 x Sit Ups
20 x Squats
24 Nov 2014
Tue 25th Nov
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Bear Complex (5 Rounds of 7 Sets of the above complex)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
For max weight. Each round of 7 sets must be Unbroken (i.e. no resting the bar on the ground).
23 Nov 2014
Mon 24th Nov
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Snatch Pull (3 x 3 @ 90%)
B: Heaving Snatch Balance (3 x 3 @ 60-70%)
Metcon
C: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP of:
5 x Ring Dips
10 x T2B
15 x Walking Lunges
20 x Double-Unders (or 10 x Attempts)
21 Nov 2014
Saturday 22nd November
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
C&J Weight is 60/42.5kg
*40 Min Cut Off
B: Metcon (Time)
Or B. ‘Half Glen’
For Time:
15 x Clean and Jerks (60/42.5kg)
1-Mile Run
5 x Rope Climbs, 15′
1-Mile Run
50 x Burpees
20 Nov 2014
Friday 21st November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Bench Press (4 – 4 – 4 – 4 – 4)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Mins of:
9 x Thrusters (40/30kg)
9 x T2B
9 x Push Ups
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
19 Nov 2014
Thursday 20th November
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Calories)
Row – For total Calories
4 x 2 Min Intervals
Rest 2 mins between efforts
Metcon
B: Metcon (Time)
3 RFT of:
400m Run
10 x Deadlifts (80/55kg)
10 x Over bar burpees
