Turkish Get Ups - 12 Mins
5 Sets - 2 reps (each side) - add weight each set

then:

Complete for time:
50 Alternating Overhead Lunges
40 Toes to Bar
30 Hang Power Cleans
Every time you break - i.e - put the plate down, drop off the bar, put the bar down - you complete 2 burpees.

20 Min Time Cap

Post weights and times to comments.

 60 Unbroken Wall Balls.... Over-achiever!!

Overhead Squat - 7 Mins
3 - 3 - 3 - 3 - 3

Hang Snatch - 7 Mins
3 - 3 - 3 - 3 - 3

Snatch - 7 Mins
3 - 3 - 3 - 3 - 3

then:

"Amanda"
9 - 7 - 5 Reps for time of:
Muscle Ups
Squat Snatch (40kg/60kg)

Scaling for Muscle ups: 2 Chest to Bar Pull ups + 2 Ring Dips = 1 Muscle up

Post weights and times to comments.

Strict Pull Ups
5 Sets of 5-10 reps

Kipping Pull Ups
5 Sets of Max Reps

then:

Mini Tabata Mash Up
Burpees
Squats
Sit ups20 seconds of work followed by 10 seconds rest repeated 8 times.
One minute rest after each exercise.
Score for each is your lowest amount of reps completed in the 8 sets.

Finisher:
400m Farmers Walk for time (2x16kg/2x24kg)

Post scores and times to comments.

 

Congratulations to Loz who competed in her first ever comp on the weekend... SMASHED IT!!

A MASSIVE congratulations to all our athletes that competed at the Fittest in the Southwest Competition at CrossFit Hamilton yesterday!!

It was a fantastic day with a great bunch of people!! Amazing work by all who participated, cheered us on and volunteered on the day. A huge THANK YOU to CrossFit Hamilton for putting it on. Love being a part of such an awesome community.

Good Luck to All our Athlete's competing at The Fittest in the South West competition in Hamilton over the weekend!!

Power Clean 

3 - 3 - 3 - 3 - 3

AMRAP 5 Mins

10 Wall Balls

10 Sit ups/ V-ups

10 Power Cleans

Rest 2 Mins

Repeat above AMRAP

Post weights and rounds to comments. 


Blue Lake Barbell

Tech: Snatch from Blocks
Build to a heavy single rep for the day then 1 @ 95%, 1 @ 90%

Strength: Alternate between the following
a) Back Squat: 70%, 75%, 80%, 82.5%, 85%
b) Snatch grip BTN Push Press: 5 x 3 - heaviest possible

Accessory:
3 x 8 Strict Ring Dips

Build to a heavy Power Snatch (Beginners) or Squat Snatch (Advanced)

For Time:

50 Toes to Bar

40 Wall Balls

30 Power Snatch

20m HS Walk

10 Muscle Ups

15 Min cut off.

Post weights and times to comments. 

Power Clean to Split Jerk
3 – 3 – 2 – 2 – 1 – 1

then:

For Total Time:

Buy in:

Row 500m

21 – 15 – 9

KB Swings

Deadlifts

Buy out:

5 Bar MU

Or

15 Chest to Bar Pull ups

Post weights and times to comments. 

Tabata

Core Hollow

Superman

then:

AMRAP 10 Mins

Run 200m

15 Box Jumps

15 Alternating Dumbbell Snatch

Rest 2 Mins

6 Mins to establish a 3RM Strict Press

Post Rounds & Weights to comments.

Endurance

Row 1000m

Rest 2 Mins

Row 750m

Rest 2 Mins

Row 500m

Rest 2 Mins

Row 250m

Rest 7 Mins & Repeat

Mobility

Calf, Ankle & Feet focus

Handstand Walk tech + Practice – 10-15mins

then:

30 – 20 – 10 Reps for time of:

Front Squats

Burpees to a Target 6" above max reach

Post times to comments.


Blue Lake Barbell

Tech:
Clean from the blocks (just above knee) - work to a max for the day then 1 @ 95%, 1 @ 90%

Strength:
5 x 3 Deadlifts - heaviest possible
3 x 3 Split Jerk - heaviest possible

Accessory:
2 x Max Effort weighted Plank Hold

Bench Press

10 – 8 – 6 – 4 – 2 – 1

In between sets work some unbroken double unders

then:

4 Rounds for Time:

10 Ring Push Ups

15 Sit ups with Med ball

20 Supermans

25 Mountain Climbers

Post weights and times to comments. 

Push Jerk
3-3-3-3-3

Then:

AMRAP 13mins
8 Wall Balls
7 Pull Ups
6 Push Jerks

Post times to comments.

Post weights and rounds to comments.


Blue Lake Barbell

Tech:
Full Squat Clean + Hang Squat Clean - 62.5%, 67.5%, 72.5%, 77.5%, 82.5%, 82.5%

Strength:
5 x 3 Snatch Balance - heaviest possible
5 x 5 Front Squats @ 70%

Accessory:
3 x 5 Weighted Pull Ups

Team games!

Then:

Hamilton Comp Individual WOD 2:

12 min Ascending AMRAP
5 Back Squats
15 Burpees
The weight starts at 60/40kg for advanced and 40/30kg for intermediate and increases in 10/5kg increments after each round.

Post weights and reps to comments.

Spend 10mins working to a heavy Thruster.

Then:
15 mins working on Squat Clean Thrusters tech at barbell weight.

Then:
Hamilton Comp Individual WOD 1:
AMRAP 8 mins of Squat Clean Thrusters
Weight can be chosen - score is total weight shifted over the 8 mins

Post weights and reps to comments.

6 Rounds for time:

0 Squat Clean Thrusters (40kg/60kg)
0 Muscle Ups
Run 1km

Post times to comments.

Bar Muscle Ups or Strict Pull Ups (2-5 reps)

Hand Release Push Ups (5-10 reps)

Alternate between a set of each for 5 sets – Rest 30-60 secs

Then:

10 Min AMRAP

20 Wall Balls

40 Double Unders

2 Mins Rest

6 Mins to establish a 3RM Power Clean

Post rounds and weights to comments.

 

Push Press
5-5-3-3-1-1

Then:

3 Rounds for time:
50 Double Unders
20 Ring Dips
10 Hang Power Cleans (40kg/60kg)

18mins cut off.

Post times to comments.

Back Squat 5-5-5-5-5

Then:

AMRAP 12mins
10 Box Jumps
8 Sit Ups
6 Push Press

Post weights and rounds to comments.

Post scores to comments.


Blue Lake Barbell

Tech: 2 x Cleans (Full) - 60%, 65%, 70%, 75%, 80%, 80%

Strength:
Alternate between the following:
a) 4 x 10 Back Squat - heaviest possible
b) 4 x 8 Strict Ring Dips

Accessory:
4 x 3 Overhead Squats with a 3 sec pause at absolute bottom - heaviest possible

I'm living it up with this LEGEND for the weekend in Brisbane - Super excited for the CrossFit Kids Course!

Deadlift -Work to a heavy 3 Rep in 15 mins

then:

12 Min AMRAP
13 Wall Balls (6kg/10kg)
8 Clean & Jerk (40kg/60kg)

Post weights and times to comments.