07 Dec 2014
Mon 8 Dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
For total time:
4 x 400m Runs
Rest exactly 2 mins b/w effort
Weightlifting
B: Bench Press (3 – 3 – 3 – 3 – 3)
Metcon
C: Metcon (Time)
10 – 1 Reps for time of:
Strict Press (0.7/0.5 BW)
2 x Jumping Alternating Lunges
Rx weight is 0.7 x Bodyweight for males and 0.5 x BW for ladies.
05 Dec 2014
Sat 6 Dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
Thruster weight is 52.5/35kg
Score will be total time.
Can be scaled to 6 x Rounds for Time.
04 Dec 2014
Fri 5 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Clean Pull (5 x 4 @ 90-100% (of Clean))
Metcon
B: Metcon (Time)
5 RFT of:
20 Cal Row
20 x KB Swings (24/16kg)
50 x Double Unders (25 x Att)
Finisher
C: Metcon (No Measure)
Accumulate 40 x Pistols
*Option Upscale to 40 x Weighted Pistols
03 Dec 2014
Thur 4 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Press (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
6 RFT of:
1 x Rope Climb to 15′
30s Plank Hold
40 x Air Squats
Finisher
C: Metcon (Time)
Max time Flexed Arm Hang
Max time holding your chin above the bar at the top of the pull up. Pass mark for Air Force Females is 30s.
02 Dec 2014
Wed 3 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 5 @ 80%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Mins of:
50 x Double Unders (25 x Att)
10 x T2B
10 x Ring Dips
Finisher
C: Turkish Get Up (2 x 2 each arm)
01 Dec 2014
Tues 2 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Hang Snatch (5 x 2 @ 80% (Power or Squat))
B: Split Jerk (5 x 3 @ 80% – Off Racks)
Metcon
C: Metcon (AMRAP – Reps)
AMRepAP in 8 mins of:
3-6-9-12-15…as high as possible of:
Power Clean & Jerk 60/42.5kg
Box Jump Overs (24/20″)
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
