18 Dec 2014
Fri 19 dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (3 Rounds for reps)
10 mins to Accumulate 90 sec Handstand hold or 3 x Max Effort Strict HSPU
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 mins of:
2 x Rope Climb to 15′
6 x Alternating Pistols
12 x Ring Pushups
Rest 2 Mins, then
Metcon
C: Metcon (Time)
AMRAP in 6 mins of:
2 x Pull ups
4 x Hand-Release Pushups
6 x Squats
8 x Situps
Finisher
D: Metcon (AMRAP – Reps)
Optional Post Class – 3 x 10 PERFECT kipping swings
17 Dec 2014
Thurs 18 dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Weight)
E2MOM for 10 mins:
2 x Squat Clean
1 x Push Press
1 x Push Jerk
1 x Split Jerk
Start around 60% of 1RM C&J and work up.
Metcon
B: Metcon (Time)
15 – 12 – 9 Reps for time of:
Front Squat @ 70/40kg
Toes to Bar
Advanced WOD
C: Metcon (Time)
AWOD – 3 RFT of:
7 x Power Snatch @ 50/35kg
14 x T2B
Finisher
D: Metcon (Time)
Optional Post Class – 3 min deep squat or stripper squat hold
16 Dec 2014
Wed 17 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Overhead Squat (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
PARTNER WOD – AMRAP in 10 Mins of:
P1: Row 20 x Calories
P2: Box Jump Overs (24/20″) for Duration of 20 Cal
Score will be Rounds + Calories
Metcon
C: Metcon (AMRAP – Rounds and Reps)
PARTNER WOD – AMRAP in 8 min of:
P1: 40 x DU (or 20 x Att)
P2: Situps for duration of 40 x DU
Score will be Rounds + DU
Finisher
D: Metcon (AMRAP – Reps)
Optional Post Class Work
5 x 5 Strict Pull-ups
Rest 1 min rest between sets
15 Dec 2014
Tues 16 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Pause Back Squat (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins of:
30 x Thruster @ 20/15kg
7 x Strict HSPU
200m Run
Advanced WOD
C: Metcon (Time)
AWOD: “Heavy Double”
12 – 9 – 6 reps for time of:
Muscle Ups (or C2B & Ring Dips for Ladies)
Cluster @ 50/35kg
14 Dec 2014
Mon 15 Dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (2 Rounds for reps)
EMOM for 12 Mins:
Odd – Max Unbroken Strict Pull Ups
Even – Max Unbroken Strict Ring Dips
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Mins of:
10 x Push Jerk (50/35kg)
10 x Russian KB Swings 32/24kg
400m Run
Finisher
C: Metcon (Time)
Optional Post Class Work:
Accumulate 4 Mins Plank Hold
12 Dec 2014
Sat 13 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (10 Mins to work to a Heavy Single)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
“Team Jack Plus”
Teams of 2:
AMRAP in 20 mins of:
10 x Push Presses (52/37kg)
10 x Kettlebell Swings (24/16kg)
10 x Box Jumps (24/20)
Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 2 x Sqt Cleans @ 75% of HS before starting their turn on “Jack”.
11 Dec 2014
Fri 12 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Snatch (5 x 3 @ 65%)
Metcon
B: Metcon (Weight)
EMOM for 8 Mins complete:
1 x Hang Power Clean
1 x Power Clean
1 x Front Squat
1 x Push jerk
Metcon
C: Metcon (Time)
21 – 15 – 9 Reps for time of:
Wall Ball (9/7kg)
Burpees
10 Dec 2014
Thur 11 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Deadlift (3 x 5 @ 75%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Min of:
7 x Strict HSPU
30 x DU (or 15 x Attempts)
Rest 3 Minutes, then
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Min of:
7 x Strict Pull-Ups
Run 100m
09 Dec 2014
Wed 10 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Front Squat (5 x 5 @ 75%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
3 RFT of:
500m Row
12 x Thrusters (45/32.5kg)
20 x Hand Release Push Ups
Advanced WOD
C: Metcon (Time)
AWOD: 2 RFT of
10 x Squat Cleans @ 80/55kg
10 x Burpee MU
08 Dec 2014
Tues 9 Dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (No Measure)
EMOM for 12 Mins:
Odd – 5 x C2B Pull Ups
Even – 5 x Strict T2B
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Mins of:
6 x Power Clean (70/40kg)
12 x Burpees
Advanced WOD
C: Metcon (Time)
12 – 9 – 6 reps for time of:
Deadlifts @ 120/80kg
Bar Muscle-ups
