Back Squat
3 - 3 - 3 - 3 - 3
then:
3 Rounds for time of:
30 Burpees
15 Power Clean + Push Jerk
Post weights and times to comments.
3 - 3 - 3 - 3 - 3
then:
3 Rounds for time of:
30 Burpees
15 Power Clean + Push Jerk
Post weights and times to comments.
No words......
EMOM 10 Mins
30 Double Unders
then:
10 Min AMRAP
1 Rope Climb
15 Wall Balls
1 Bar Muscle up
15 Wall Balls
*After each round completed add an extra Rope Climb & Bar Muscle up - e.g - 2nd round - 2 Rope climbs & 2 Bar Muscle ups, 3rd round - 3 Rope climbs & 3 Bar Muscle ups...etc. Wall Ball reps stay the same*
30 Double Unders
then:
10 Min AMRAP
1 Rope Climb
15 Wall Balls
1 Bar Muscle up
15 Wall Balls
*After each round completed add an extra Rope Climb & Bar Muscle up - e.g - 2nd round - 2 Rope climbs & 2 Bar Muscle ups, 3rd round - 3 Rope climbs & 3 Bar Muscle ups...etc. Wall Ball reps stay the same*
Pull up and Bar Muscle up tech
Strict Pull ups
5 - 5 - 5
Kipping Pull ups
5 - 5 - 5
then:
2km Row for time.
Post times to comments.
Strict Pull ups
5 - 5 - 5
Kipping Pull ups
5 - 5 - 5
then:
2km Row for time.
Post times to comments.
Snatch progressions and tech - lots & lots of tech!!
Post weights to comments.
Post weights to comments.
Headstand Progressions
then:
20 Min AMRAP
7 Over the Bar Burpees
14 Sumo-Deadlift High-Pull
21 Sit ups
Post rounds to comments.
then:
20 Min AMRAP
7 Over the Bar Burpees
14 Sumo-Deadlift High-Pull
21 Sit ups
Post rounds to comments.
Ball Slams - 3 sets of 30 reps
Strict Toes to Bar work - 5 sets of 5 reps
then:
21-18-15-12-9-6-3 Reps for time of:
Push Press (35kg/52.5kg)
Wall Balls (6kg/10kg)
Post times to comments.
Strict Toes to Bar work - 5 sets of 5 reps
then:
21-18-15-12-9-6-3 Reps for time of:
Push Press (35kg/52.5kg)
Wall Balls (6kg/10kg)
Post times to comments.
Congrats to three champs (Loz, Darren and M) completed their CrossFit Level 1 course this weekend, being fortunate enough to be trained by one of the best blokes (and trainers) in the world, Drummond. Well done guys - it's inspiring stuff to see you embracing this great community as much as you do - stoked.
Snatch Balance
Spend 15 Mins working on tech or working to a 1RM
then:
3 Rounds for time:
Run 400m
10 Toes to Bar
15 Ring Push ups
Rest 2 mins
Post weights and times to comments.
Spend 15 Mins working on tech or working to a 1RM
then:
3 Rounds for time:
Run 400m
10 Toes to Bar
15 Ring Push ups
Rest 2 mins
Post weights and times to comments.
In Partners:
6 Mins to establish a 2RM Squat Clean
Into:
6 Mins to establish a 1RM Weighted Pull up
Score is combined heaviest weights lifted by both partners
then:
12 Min AMRAP in Partners:
With a 15kg/20kg Plate:
Run 200m
20 Overhead Lunges
20 Thrusters
Both athletes must run together - Only one athlete working at a time during lunges/thrusters.
Post results to comments.
6 Mins to establish a 2RM Squat Clean
Into:
6 Mins to establish a 1RM Weighted Pull up
Score is combined heaviest weights lifted by both partners
then:
12 Min AMRAP in Partners:
With a 15kg/20kg Plate:
Run 200m
20 Overhead Lunges
20 Thrusters
Both athletes must run together - Only one athlete working at a time during lunges/thrusters.
Post results to comments.
Snatch Grip Split Press
3 - 3 - 3 - 3 - 3 - 3
then:
Buy in:
Row 1km
3 Rounds of:
15 Kettlebell Swings
15 Wall Balls
15 Deadlifts
Buy Out:
Run 1km
Post weights and times to comments.
3 - 3 - 3 - 3 - 3 - 3
then:
Buy in:
Row 1km
3 Rounds of:
15 Kettlebell Swings
15 Wall Balls
15 Deadlifts
Buy Out:
Run 1km
Post weights and times to comments.
Spend 15 Mins working up to a heavy 2RM Front Squat then:
Work through the following rep scheme taking weight off each set
2 - 4 - 6 - 8 - 10
then:
3 Rounds for time:
20 Pull Ups
10 Hang Cleans
20 Box Jumps
15 Min C/o
Post weights and times to comments.
Work through the following rep scheme taking weight off each set
2 - 4 - 6 - 8 - 10
then:
3 Rounds for time:
20 Pull Ups
10 Hang Cleans
20 Box Jumps
15 Min C/o
Post weights and times to comments.
Handstand Progressions
then:
7 Min AMRAP
12 Pistols
12 Power Snatch (30kg/40kg)
Post rounds to comments.
then:
7 Min AMRAP
12 Pistols
12 Power Snatch (30kg/40kg)
Post rounds to comments.
On the minute every minute for 5 minutes complete:
8 Push Press @ 50-60% of your 1RM
Then:
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
8 Push Press @ 50-60% of your 1RM
Then:
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Big congrats to M who competed in CrossFit Hamilton's "The Hamilton Throwdown" over the weekend and came equal 2nd in her division! What a champ and a trooper. Did the box proud.
Hang Squat Clean
15mins to establish a heavy 2 rep set.
Then complete for time:
20 Overhead Squats
20 Pull Ups
20m Bear Crawl
15 Overhead Squats
15 Pull Ups
20m Bear Crawl
10 Overhead Squats
10 Pull Ups
20m Bear Crawl
Post weights and times to comments.
15mins to establish a heavy 2 rep set.
Then complete for time:
20 Overhead Squats
20 Pull Ups
20m Bear Crawl
15 Overhead Squats
15 Pull Ups
20m Bear Crawl
10 Overhead Squats
10 Pull Ups
20m Bear Crawl
Post weights and times to comments.
Finally found a good use for a treadmill.
Push Jerk - 15 Mins
Work towards a 1RM
then:
Complete 50 Thrusters for time
EMOM 7 Box Jumps
(C/o 12 Mins)
then:
Strict Pull Ups
4 Sets of 8 reps
Work towards a 1RM
then:
Complete 50 Thrusters for time
EMOM 7 Box Jumps
(C/o 12 Mins)
then:
Strict Pull Ups
4 Sets of 8 reps
A huge GOOD LUCK to Marissa who is competing tomorrow as an Individual at the CrossFit Hamilton Throwdown - also backing it up in the team event on Sunday!! All the best M - Blue Lake CrossFit represent!!
Strict Press - 12mins
3-3-3-3-3
Then:
Complete for time:
10 Deadlifts
7 Wall Balls
9 Deadlifts
7 Wall Balls
8 Deadlifts
7 Wall Balls
7 Deadlifts
7 Wall Balls
6 Deadlifts
7 Wall Balls
5 Deadlifts
7 Wall Balls
4 Deadlifts
7 Wall Balls
3 Deadlifts
7 Wall Balls
2 Deadlifts
7 Wall Balls
1 Deadlift
7 Wall Balls
3-3-3-3-3
Then:
Complete for time:
10 Deadlifts
7 Wall Balls
9 Deadlifts
7 Wall Balls
8 Deadlifts
7 Wall Balls
7 Deadlifts
7 Wall Balls
6 Deadlifts
7 Wall Balls
5 Deadlifts
7 Wall Balls
4 Deadlifts
7 Wall Balls
3 Deadlifts
7 Wall Balls
2 Deadlifts
7 Wall Balls
1 Deadlift
7 Wall Balls
EMOM 10 Mins
2 Snatch @ 70% of 1RM
then:
Back Squat (15 mins)
8 - 8 - 6 - 6 - 4 - 4 -2 - 2
Aim is to increase weight each set - rest is short
then:
1000m Row for time.
Post weights and times to comments.
2 Snatch @ 70% of 1RM
then:
Back Squat (15 mins)
8 - 8 - 6 - 6 - 4 - 4 -2 - 2
Aim is to increase weight each set - rest is short
then:
1000m Row for time.
Post weights and times to comments.
Ummmm..... Headstand??
Bench Press
3 - 3 - 3 - 3 - 3 - 3
then:
10 Min AMRAP
100 Double Unders
20 Power Cleans
10 Burpees
Post weights and rounds to comments.
3 - 3 - 3 - 3 - 3 - 3
then:
10 Min AMRAP
100 Double Unders
20 Power Cleans
10 Burpees
Post weights and rounds to comments.