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
18 Nov 2014
Wednesday 19th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
B. AMRAP in 10 Mins of:
12 x Goblet Squats (16/12kg)
9 x Pull-Ups
6 x HSPU
Advanced WOD
C: Metcon (Time)
AWOD: 9 – 7 – 5 reps for time:
Front Squat 80/55kg – Off Racks
Bar Muscle Ups (Ladies 2 x C2B Pull-ups)
18 Nov 2014
Tuesday 18th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (Time)
2 RFT of:
50 x KB Swings (24/20kg)
40 x DU (or 20 x Att)
30 x Box Jumps (24/20″)
20 x Ring Dips
16 Nov 2014
Monday 17th November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 8 Mins, complete:
1 x High Hang Snatch
1 x Hang Snatch
1 x Snatch
Can be Power or Squat
Metcon
B.: Metcon (Time)
5 RFT of:
200m Run
8 x Hang Clean & Push Press (50/35kg)
Finisher
C: Metcon (No Measure)
Tabata Hand Stand Hold or Hollow Rock
13 Nov 2014
Friday 14th Nov
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Snatch (5 x 3 @ 70%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Mins of:
30 x DU (15 x Att)
8 x T2B
8 x Ring Dips
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Mins of:
12 x Cal Row
8 x Pull-ups
