11 Mar 2020
Lifting – Week 4 of 6
20 Mar 2015
Sat 21 Mar
CrossFit 3000 South Melbourne – CrossFit
Metcon (Time)
4 RFT of:
Run 200 meters
8 x Deadlifts (70/50kg)
Run 200 meters
6 x Front Squat (70/50kg)
Run 200 meters
4 x Squat Cleans (70/50kg)
19 Mar 2015
Fri 20 Mar
CrossFit 3000 South Melbourne – CrossFit
A: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
* Thruster weight is 20/15kg
** Cut off is 14mins.
Then, rest until the clock reaches 15:00, then complete….
B: Metcon (Time)
Row 800 Meters
25 x Thrusters (43/30kg)
15 x C2B Pull-Ups
18 Mar 2015
Thu 19 mar
CrossFit 3000 South Melbourne – CrossFit
A: Back Squat (5 x 2 @ 95%)
20 Mins
B: Metcon (AMRAP – Reps)
For 10 Mins:
15 x Sit Ups
Max Strict HSPU
Row 12 x Cal every time you break your HSPU
Score is total HSPU
Finisher
C: Good Mornings (3 x 10)
Can use a barbell or band
17 Mar 2015
Wed 18 Mar
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 6 Mins complete:
2 x Snatch Pulls
2 x Hang Power Snatch
Metcon
B: Metcon (Weight)
5 Rds for Heaviest Load of:
1 x Power Clean
1 x Front Squat
1 x Push Jerk
1 x Split Jerk
C: Metcon (Time)
20 – 15 – 10 – 5 reps for time of:
Russian KB Swings (32/24kg)
Push-Ups
16 Mar 2015
Tues 17 Mar
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: 6 x 200m (Time)
6 x 200m Runs for total time
Rest 1 Min b/w efforts
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 14 Mins of:
400m Run
10 x Front Squats (50/35kg)
10 x T2B
Finisher
C: Bent Over Row (3 x 10)
15 Mar 2015
Mon 16 mar
CrossFit 3000 South Melbourne – CrossFit
A: Push Press (5 – 5 – 5 – 5 – 5)
Complete 6 x Alternating Pistols b/w sets of Push Press
B: Metcon (Time)
3 RFT of:
21 x Box Jumps (24/20″)
15 x Bar-Facing Burpees
9 x Power Cleans (60/42.5kg)
Advanced WOD
C: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
**13 Min Cut Off
Rx Weight is 102/70 kg
13 Mar 2015
Sat 14 Mar
CrossFit 3000 South Melbourne – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 20mins of:
1200m Run, then
1 x Clean & Jerk @ 70/50kg
1 x Round of Cindy (5 x PU, 10x Push-ups,15 x Squats)
2 x Clean & Jerk
1 x Round of Cindy
3 x Clean & Jerk
1 x Round of Cindy
Etc….
Finisher
B: Metcon (Time)
In pairs, 4 x 200m relay (each partner runs 2 x 200m)
12 Mar 2015
Fri 13 Mar
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
E2MOM for 10 mins (6 x sets):
1 x High Hang Snatch (Power or Squat)
1 x Hang Snatch (Power or Squat)
2 x Snatch (Power or Squat)
Metcon
B: Metcon (2 Rounds for reps)
5 Rounds for AMRepAP (10 Min Clock)
0:30 secs MAX reps Thruster @ 45/30 kg
0:30 secs Rest
0:30 secs MAX reps DU (or Att)
0:30 secs Rest
Score is Total Thrusters/Total DU
11 Mar 2015
Thur 12 mar
CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A1: Metcon (No Measure)
10 Mins Rope Climb Practice
A2: Metcon (AMRAP – Reps)
or Max Rope Climbs to 15′ in 10 Mins
Rx Plus = Legless Rope Climbs
Metcon
B: Metcon (Time)
Complete 7 RFT of:
7 x Ringdips
8 x Burpees to 6′ Target
9 x Box Jumps @ 24/20″
Advanced WOD
C: Metcon (AMRAP – Rounds and Reps)
or AWOD: AMRAP in 10 mins of:
5 x Bar MU
10 x Box Jump @ 30/24″
