Rest, recover and relax with friends and family :)

Back Squats
5 - 5 - 5 - 5 - 5

Then:

Buy In:
1 Min Max Burpees

Straight Into:
10 Min AMRAP
5 Tyre Flips
10 Wall Balls
15 Kettlebell Swings

Cash Out : 
1 Min Max Burpees

Post weights and rounds to comments.

The Three Wise Men Tribute

“Jeremy”
4 Min AMRAP:
5 Hang Squat Snatch (42.5kg/60kg)
10 Burpees Over the Barbell

Rest 2 mins, and then…

“Ben”
4 Min AMRAP:
10 Power Cleans (42.5kg/60kg)
20 Pull-Ups

Rest 2 mins, and then…

“Beau”
4 Min AMRAP:
15 Box Jump-Overs (20"/24")
30 Wall Balls (6kg/10kg)

Then:

Partner mobility - Hamstring PNF stretch
Shoulder stretch

Complete 3 Sets of:
1 - Rope Climb x 2-3 ascents
2 - L-Sit Hold x 30 seconds accumulated time
3 - Handstand Walk x 10m OR 3 x Wall Climbs

Then:

15 Min AMRAP
14 Alternating Dumbbell Snatch (15kg/25kg)
14 Toes to Bar
Run 400m

Post rounds completed to comments.

Every 3 Mins, for 15 Mins (5 sets):
Pause Front Squats x 4-6 reps (3 Seconds in Bottom)

then:

Three sets of:
Against a 3-min running clock, complete…
Row 500m
Dumbbell Ground to Overhead x Max reps

Rest 3 Mins between sets.

Post weights and reps completed to comments.

**CrossFit Junior Teens @ 4.15pm**

Take 20 mins to build to today’s 1-RM Power Clean

then:

21 - 15 - 9 reps for time of:
Kettlebell Swings (24kg/32kg)
Goblet Squats (24kg/32kg)
Pull-Ups

Post weights and times to comments.

**CrossFit Kids @ 4.30pm**

Every 3 Mins, for 15 Mins (5 sets):
Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

then:

EMOM for 15 Mins:
Min 1 – Row 150m/200m or 10/15 Cals of Assault Bike
Min 2 – Handstand Push-Ups x 10 reps
Min 3 – Double-Unders x 40 reps

Post weights to comments.

Blue Lake CrossFitter's using their fitness.... Well done to Huw, Rudy, Nat, Hayley & Jacob for conquering Tough Mudder over the weekend!!

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Deadlift
3 - 3 - 3 - 3 - 3

Then:

12 Min AMRAP
10 Box Jumps
10 Burpees
200m Run

Post weights and rounds to comments.

Take 15-20 mins to build to today’s 1-RM Snatch

Then:

For time:
5 Shoulder to Overhead (50kg/75kg)
10 Power Cleans (50kg/75kg)
15 Burpees Over the Barbell
600m Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Pause Front Squats x 6 reps (3 Sec in Bottom)
Rest 3 mins

All four sets should be heavy, working sets.

then:

Against a 10-minute running clock, complete the following:
Row 1000m
immediately followed by…
AMRAP of:
40 Double-Unders
30 Wall Balls (6kg/10kg)
20 Ring Dips

Post weights and rounds completed to comments.

CrossFit Senior Teens - It's a bright future for these legends!!

Complete 3 Sets of:
3-5 Muscle Ups OR C2B Pull Ups OR Pull Ups
Rest 1 Min
L-Sit Hold - 30 Secs (Accumulated Time)
Rest 1 Min

Choose what you need to work on - If you are using bands for pull ups - work pull ups - if you can do unassisted pull ups but need a band for C2B - work C2B... etc.

Then:

Every 5 mins, for 25 mins (5 sets), AMRAP in 3 mins of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400m
Max Reps of Bar Muscle-Ups – or – C2B Pull-Ups – or – Pull-Ups
Rest 2 mins, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Post reps completed to comments.

Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 mins

Build over the course of the six sets.

Then:

7 Min AMRAP:
7 Overhead Squats (42.5kg/60kg)
7 Box Jumps (20″/24″)
7 Toes to Bar

Post weights and rounds to comments.

Sunday weightlifting sesh with Max Dal Santo

Every 2 mins, for 20 mins (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

Then:

4 Rounds for time of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400m

Choose the heaviest load you can successfully complete without dropping the barbell.

Accessory Work:
Three sets of:
Ring Row x 10 reps
Rest 30 secs
Hollow Holds x 40-60 seconds
Rest 30 secs

Saturday sesh from Max Dal Santo's weightlifting seminar.

REMINDER
There is no 9am or 10am classes today due to Max Dal Santo's weightlifting seminar.

Open Gym from 7:30am - 8:30am before the start of the seminar at 9am for all you WOD junkies out there.

Everyone in the seminar - be there for a 9am start. It's going to awesome.

Reminder - people in the Sunday session starts at 8am.

**IMPORTANT - Due to Max's Basic's Of Olympic Lifting Seminars this Saturday 12th & Sunday 13th there will be no 9am Class or Barbell on Saturday - The Box will be open from 7.30am to 8.30am for Open Gym only**

Take 15-20 mins to build to a new 1-RM Front Squat

then:

“Sage at 20″
20 Min AMRAP:
20 Thrusters (42.5kg/60kg)
20 Pull-Ups
20 Burpees Over the Barbell

*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!*

Post weights and rounds completed to comments.

**IMPORTANT - Due to Max's Basic's Of Olympic Lifting Seminars this Saturday 12th & Sunday 13th there will be no 9am Class or Barbell on Saturday - The Box will be open from 7.30am to 8.30am for Open Gym only**

**CrossFit Senior Teens @ 4.15pm**

Take 20 mins to build to today’s 2-RM Bench Press

then:

For time:
Row 1000m
30 Bench Press @ 60% of today’s 2-RM
Run 800m

Post weights and times to comments.

**IMPORTANT - Due to Max's Basic's Of Olympic Lifting Seminars this Saturday 12th & Sunday 13th there will be no 9am Class or Barbell on Saturday - The Box will be open from 7.30am to 8.30am for Open Gym only**

Every 3 mins, for 15 mins (5 sets):
20 Dumbbell Walking Lunges (heavy)
20 Ring Dips

then:

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (16kg/24kg)
15 Wall Balls (6kg/10kg)

Post weights and times to comments.

**IMPORTANT - Due to Max's Basic's Of Olympic Lifting Seminars this Saturday 12th & Sunday 13th there will be no 9am Class or Barbell on Saturday - The Box will be open from 7.30am to 8.30am for Open Gym only**

**CrossFit Junior Teens @ 4.15pm**

Every 2 mins, for 20 mins (5 sets of each):
Station 1 – Strict Press x 3-5 reps
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Strict Pull-Ups x 2-3 reps

then:

AMRAP 8 Mins:
10 Thrusters (37.5kg/52.5kg)
15 Toes to Bar
50 Double-Unders

Post weights and rounds completed to comments.