Advanced athletes:
5 x 2 Snatch Pulls + Snatch (full) + Hang Snatch (knees)

Beginner athletes:
5 x 2 Snatch Pulls + Power Snatch + Overhead Squat

Aim to increase weight for each set.

Then:

3 Rounds for time:
50 Squats
30 Box Jumps (20''/24'')
20 Shoulder to Overhead (35kg/52.5kg)

Post weights and times to comments.

***REMINDER***
1830 - 1st of Blue Lake CrossFit's Stretch/MobilitySessions.

Open to members and non-members alike! Special guest Julian Jenkins - Chiropractor and a nicer guy you will not meet.

Members: FREE
Non-Members: $5 

Stretching/Mobility - best way to prevent injury. Knowledge is power. Get on it.



1730 WOD

Deadlift
3-3-2-2-1-1

Then:

AMRAP 10mins
14 Push Ups
7 Deadlifts (60kg/80kg)
Run 200m

Post weights and rounds completed to comments.

 Wear your long socks or pants!

10 mins exactly to build to a heavy 3 rep Thruster

10 mins exactly on Rope Climbing technique

Then for time:

40 Wall Balls (6kg/10kg)
30 Pull Ups
20 Burpees
10 Thrusters (30kg/42.5kg)
5 Rope Climbs
10 Thrusters (30kg/42.5kg)
20 Burpees
30 Pull Ups
40 Wall Balls (6kg/10kg)

Post times to comments.

Establish a max weight 20m High Bar Prowler Push
Establish a max weight 20m Low Bar Prowler Push

Then:

3 Rounds for Best Effort:

5mins AMRAP
10 Power Snatch (30kg/42.5kg)
8 Toes to Bar
12 Box Jumps (20''/24'')

Rest exactly 2mins between each AMRAP effort

Post weights and rounds completed to comments.

Post by Milko Tokola Weightlifting.

Milko Tokola...Don't blink.

Front Squat
3-3-3-3-3

Then:

"Helen"

3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups

Post weights and times to comments.

Compare to last time "here"

Max Height Box Jump - best effort

Then:

15min AMRAP

15 Weighted Squat Jumps (15kg/20kg)
20 Sit Ups
10 Pull Ups

Post heights and rounds to comments.

3 x 400m Runs for best attempt.

Then:

7 Rounds for Time:

7 Deadlifts (40kg/60kg)
7 Hang Power Cleans (40kg/60kg)
7 Push Jerk (40kg/60kg)

Post times to comments.

3 x 10 GHD Situps

Then:

3 Rounds for Time:
21 Push Press (30kg/42.5kg)
14 Ring Dips
7 Pistols

Post times to comments.

10 x 250m Row Sprints for best time.

(Scaling: 5 attempts)

Post times to comments.

Partner WOD
With only one person working at a time (For the Run & Row - athletes must complete an equal amount of each)

For Time:
Row 2km
200 Double Unders
150 Wall Balls (6kg/10kg)
100 Sit Ups
50 Burpees
25 Overhead Squats (30kg/42.5kg)
Run 800m

Post times to comments.

Muscle Snatch
1 - 1 - 1 - 1

Power Snatch
1 - 1 - 1 - 1

Squat Snatch (or Snatch Balance)
1 - 1 - 1 - 1

then:
6 Min AMRAP
Run 200m
6 Power Snatch

Post weights and times to comments.

Russian Gymnastics Warm Up 1 & 2

then:

10 Rounds for Time:
4 Burpee Tyre Flip Jump Throughs
15 Double Unders

Post times to comments.

Ok, So they are Ukrainian not Russian but oh well - they are awesome!!

Spend 15 mins working on Handstands & HSPU Progressions
For example:
Handstands - 3 x 8
Negatives - 3 x 5
HSPU - 3 x 5

DO NOT CHERRY PICK! If you can't do a handstand then this is your chance to practice and work on your weaknesses!

5 Rounds for Time:
8 Front Squats (40kg/60kg)
12 Pull Ups
16 Box Jumps (20"/24")

Post progressions and times to comments.

Back Squat
4 - 4 - 4 - 4

12 Min AMRAP
15 Kettlebell Swings (16kg/24kg)
12 Alternating Overhead Lunges (15kg/20kg)
Run 400m

Post weights and times to comments.

Power Clean
2-2-2-2

Then:

2mins for Max Effort Wall Balls (6kg/10kg)

Rest 1min

CrossFit Open Workout 13.4

7 minute AMRAP of:

3 Clean and jerk (43kg/61kg)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Compare to last time "here".

Rest 1min

2mins for Max Effort Wall Balls (6kg/10kg)

Post reps and rounds completed to comments.

Essential reading for everyone.... "The RXD Sydrome"

Strict Pull Ups
5 - 5 - 5 - 5 - 5

then:

In 20 Mins:
 
Run 2 Laps of the Block (1.2kms x 2)
and in remaining time as many rounds of "Cindy" as possible.

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats

Post weights & rounds to comments.

Don't worry - It really is Saturday!!

Exactly 15mins building up to a heavy 5 rep Deadlift.

Then:

"Diane"

21-15-9 reps for time:

Deadlifts (70kg/102.5kg)
Handstand Push Ups

Post weights and times to comments.

Compare to last time "here"