30 Jan 2015
Sat 31 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 10 Mins complete:
2 x Power Clean
1 x Push Jerk
1 x Split Jerk
Metcon
B: Metcon (AMRAP – Reps)
AMRepAP in 8 Mins of:
3 x Thrusters (45/30kg)
3 x C2B Pull-Ups
6 x Thrusters
6 x C2B Pull-Ups
9 x Thrusters
9 x C2B Pull-Ups
12 & 12, 15 & 15 etc
If you dump the bar – 3 x burpee penalty before you can continue
29 Jan 2015
Fri 30 Jan
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (AMRAP – Reps)
5 Mins Max Reps of:
Double Unders (or Attempts)
Rest 3 Mins, then
B: Metcon (AMRAP – Reps)
A. 5 Mins Max Reps of:
Burpees to 6′ Target
C: Metcon (Time)
5 RFT of:
Row 250m
10 x Hand-Release Push-Ups
15 x Box Jumps (24/20″)
15 x KB Swings (24/20kg)
28 Jan 2015
Thurs 29 Jan
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Metcon (No Measure)
10 Mins of Muscle Skill Practice and Progressions
Metcon
B: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP of:
5 x Ring Dips
20 x Air Squats
5 x Strict HSPU
20 x Sit Ups
1 x Rope Climb to 15′
Advanced WOD
C: 30 Muscle-Ups (Time)
30 muscle-ups for time
**15 Min Cut Off
27 Jan 2015
Wed 28 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
6 rds (untimed) of the complex:
2 x Hang Snatch
3 x Power Snatch
Metcon
B: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP of:
5 x Push Press/Jerk (60/40kg)
10 x Deadlift (60/40kg)
10 x Over-bar Burpees
Rx Plus = 70/50kg
26 Jan 2015
Tues 27 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 3 @ 80%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP of:
200m Run
10 x T2B
30 x DU (15 x Att)
5 x C2B Pull-Up
Advanced WOD
C: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
*Wall Balls M – 9kg to 10′, L – 6kg to 9′
*Cleans (Power or Squat) 61/43kg
24 Jan 2015
Mon 26 jan
CrossFit 3000 South Melbourne – CrossFit
7am WOD only for Australia Day!
Metcon
Wood (Time)
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
This Hero WOD is in honour of Australian Brett Wood MG
* Thurster & SDLHP weight is 42.5/30kg
** Burpee Box Jump height is 24/20″
24 Jan 2015
Sat 24 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Overhead Squat (5 – 5 – 5 – 5 – 5)
Metcon
B: Rankel (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
*Deadlift weight is 100/70kg
**KB Weight is 32/24kg
22 Jan 2015
Fri 23 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Bench Press (5 – 5 – 5 – 5 – 5)
Metcon
B: Metcon (Time)
For time complete:
2 x Power Cleans & 10 x Push Jerk (60/42.5kg)
4 x Power Cleans & 8 x Push Jerk
6 x Power Cleans & 6 x Push Jerk
8 x Power Cleans & 4 x Push Jerk
10 x Power Cleans & 2 x Push Jerk
Rx Plus = 70/50kg
Advanced WOD
C: Metcon (Time)
AWOD – For time complete
10 – 8 – 6 – 4 – 2 x Thrusters (60/42.5kg)
30 x Double-Unders b/w each rounds (4 x sets)
21 Jan 2015
Thur 22 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 2 @ 90%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 mins of:
4 x Strict Pull-ups
3 x Hang Power Clean (70/50kg)
2 x Front Squat (70/50kg)
**Scale weight to be not more than 75% of 1RM Clean and use the same weight and bar for both WODs
2 Mins rest, then
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Mins of:
5 x Strict HSPU
3 x Squat Cleans (70/50kg)
2 x Rope Climbs to 15′
20 Jan 2015
Wed 21 Jan
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
In pairs, complete 6 RFT of:
20m Sled Pull/Prowler Push (80/60kg)
400m Run
20m OHWL (20/10kg)
*Rx Plus = 32/24 KB in Front Rack
(16/12kg KB in each arm)
1 partner completes one movement while the other rests.
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-Unders can be scaled to 25, 20, 15, 10 ,5 Attempts.
**14 Min Cut Off
