Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex
Then…
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Post weights to comments
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of
each movement in the first set.
Then…
Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
50 Double-Unders
20 Push Presses (50/35 kgs)
Post weights and times to comments
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Then…
Three rounds for time of:
15 Deadlifts (100/70 kgs)
15 Toes to Bar
Post weights and time to comments
The Three Wise Men Tribute!
“Jeremy”
4 min AMRAP of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
RX = 60/40 kg
Rest 2 mins, and then…
“Ben”
4 min AMRAP of:
10 Power Cleans
20 Pull-Ups
RX = 60/40 kgs
Rest 2 mins, and then…
“Beau”
4 min AMRAP of:
15 Box Jump-Overs
30 Wall Ball Shots
RX = 24”/20”
RX = 10/6 kg
Post rounds, reps and weights to comments
Three Wise Men!
Power Snatch:
3 - 3 - 3 - 3 - 3
Then…
Three rounds for time of:
200m Run
15 Power Snatches (30kg/42.5kg)
10 Overhead Squats (30kg/42.5kg)
5 Bar-Facing Burpees
Post weights and times to comments
In teams of two, alternating movements, complete AMRAP in 30 mins of:
20 Calories of Assault Bike or 30 Calories of Rower
20 Dumbbell Thrusters (15kg/25kg)
20 Dumbbell Box Step-Overs (15/25kg 20″/24″ Box)
20 Pull-Ups
20 Box Jumps (20″/24″)
Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.
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Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 1 Min
L-Sit Hold x 30-45 seconds
Rest 1 Min
Then…
Three rounds for time of:
50 Double-Unders
10 Power Cleans (42.5kg/60kg)
Post weights and times to comments
Every 3 mins, for 15 min (5 sets):
Strict Press x 2-4 reps @ 20X1
If you achieve 4 successful reps, increase the load in the next set.
Then…
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.
30 minutes AMRAP of:
400m Run
10 Strict Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (16/24kg KBs)
40 Air Squats
Post weights, rounds and reps to comments
For 18 mins, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every min on the min, for 4 min (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 1 Min, and then…
Every 90 secs, for 6 mins (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 1 Min, and then…
Every 2 mins, for 6 mins (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Then…
Every 6 mins, for 18 mins (3 sets), for times:
Row 500m
30 Kettlebell Swings (24kg/32kg)
15 Strict Handstand Push-Ups
Post weights and time to comments
Push Jerk - build up to a heavy set of 3 reps
Then…
Three rounds for time of:
10 Hang Squat Cleans (70/47.5 kgs)
10 Burpee Box Jumps (24″/20″)
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 mins between sets.
Then…
8 Min AMRAP of:
Max Wall Balls
Every time you break do 5 burpees
Post weights and reps to comments
Every 2 mins, for 30 mins (3 sets of each):
Station 1 – 400/300m Row
Station 2 – 30 Ring Dips
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (25/15 kgs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 secs at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 secs
15m Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 secs
Then…
Two rounds for time of:
800m Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups
Post weights, reps and times to comments
For the following 20 mins, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
EMOM for 5 mins:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 secs, and then…
Every 90 secs, for 6 mins (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 secs, and then…
Every 2mins, for 6 mins (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
Then…
Complete for time:
500m Row
50 Kettlebell Deadlifts
50m Kettlebell Farmer’s Carry
50 Kettlebell Walking Lunges
50 Kettlebell Push Presses
Post weights and time to comments
Take 20 mins to build to today’s heavy Push Press
Then,
12 min AMRAP of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols
Post weights, rounds and reps to comments.
Rest day at Blue Lake CrossFit
Power/Squat Cleans
Build up to a heavy 2 reps for the day
Then
3 rounds of:
1 min max Wall Balls
1 min Max KB Swings
1 min max Box Jumps
1 min Rest
Post Weights and Reps to comments
