Every 90 seconds, for 18 mins (12 sets):
Hang Snatch x 1 rep
Build as you go, but make sure the focus is on proper technique and mechanics as you build.
Then:
EMOM 10 Mins:
5 Burpee Box Jump-Overs (20″/24″)
5 Toes to Bar
5 Hang Power Snatch (35kg/52.5kg)
Post weights to comments.
Three sets of:
Back Squat x 6-8 reps (3 Second Descent)
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 90 seconds
Then:
Four sets of 3-min sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Perform as many rounds as possible in 3 mins, then rest 2 mins between sets and pick up where you left off to start the next set. Score total number of rounds completed.
Post weights and reps to comments.
Hang Power Snatch
3 - 3 - 3 - 3 - 3
Then:
9 Min AMRAP
3 Hang Power Snatch
6 Toes to Bar
9 Burpees over the Bar
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Four sets of:
Deadlift x 4-6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)
Rest 3 mins
then:
Three sets for max reps of:
45 seconds of Ball Slams (30lb/50lb)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (30kg/42.5kg)
15 seconds or Rest
Post weights and reps completed to comments.
**Junior Teens @ 4:15pm**
Three sets of:
Back Squat x 8-10 reps (3 Second Descent)
Rest 2 mins
Strict Pull-Ups x 2-3 reps (+/- weight to meet rep range)
Rest 2 mins
Then:
For time:
1000m Row
100 Wall Balls (6kg/10kg)
1000m Row
Post weights and times to comments.
**CrossFit Senoir Teens @ 4.15pm**
Shoulder to Overhead Build Up - 10mins
For time:
Run 800m
immediately followed by…
Three rounds of:
10 Shoulder to Overhead (47.5kg/70kg)
20 Box Jumps (20″/24″)
30 Kettlebell Swings (16kg/24kg)
immediately followed by…
Run 800m
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Strict Press
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 mins between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
then:
In teams of two, partners alternate rounds to complete AMRAP in 15 mins of:
10 Thrusters (30kg/42.5kg)
10 Pull-Ups
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Six sets of:
Hang Clean + Clean
Rest 2 mins
(athlete will execute one clean from the hang position, and then one from the floor)
then:
Three rounds for time of:
400m Run
12 Alternating Dumbbell Squat Snatches (15kg/25kg)
Post weights and times to comments.
A MASSIVE congratulations to Lara & Elyse Willoughby who smashed the Holy Grail Partners Comp at CrossFit Grovedale on Sunday!! Check the crew page of videos of their workouts - well done girls - all of us at Blue Lake CrossFit are SOOOOOOOO Proud of you!!
Team Series - This week!!
Alternate between:
Back Squat
3 - 3 - 3 - 3 - 3
Strict High Knees/Toes to Bar
5 - 5 - 5 - 5 - 5
Then:
10 Min AMRAP
5 Push Jerk
10 Ball Slams
30 Skips/Double Unders
1 Min Rest
2 Mins Max Burpees
**CrossFit Kids @ 4.15pm**
AMRAP 10 Mins:
5 Power Cleans (42.5kg/60kg)
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24kg/32kg)
then:
Four sets of:
Dumbbell Walking Lunges x 20 steps
Rest 90 seconds
Ring Dips x Max Reps (2 Sec Descent)
(please stick to the tempo prescription)
Rest 90 seconds
Post rounds and weights to comments.
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Strict Press x 2-3 reps
Rest 2-3 mins
then:
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (35kg/52.5kg)
7 Toes to Bar
Post weights and times to comments.
4 Rounds for time:
Run 400m
15 Burpee Box Jump-Overs (20″/24″)
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
Run 400m
Rest 1 Min
Time Cap 40m.
Compare results to last time here (7/04/2017)
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 mins
Then:
10 Min AMRAP:
5 Power Snatch (30kg/42.5kg)
10 Pull-Ups
15 Kettlebell Swings (16kg/24kg)
**LAST CHANCE - TEE'S & MUSCLE TANKS PRE-ORDER - HERE**
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Front Squats x 6-8 reps (3 Sec Descent)
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
then:
For time:
500m Row
50 Wall Balls
50 Push-Ups
500m Row
Post weights and times to comments.
Thrusters
5 - 5 - 5 - 5 - 5
In-between sets complete 10 Ring Rows (Make them challenging - raise feet - add weight vest etc)
then:
10 Min AMRAP:
10 Thrusters (30kg/42.5kg)
15 Box Jumps (20″/24″)
200m Farmer's Carry OR 500m Row
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Five sets of:
Push Press x 3-5 reps
Rest 2-3 mins
then:
EMOM for 10 minutes:
Min 1 – 5 Power Cleans (52.5kg/80kg)
Min 2 – 6/12 Cals of Assault Bike OR 12/24 Cals of Rower
Post weights and reps to comments.
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 mins
Strict Reverse Grip Pull-Ups x 4-6 reps
Rest 2 mins
then:
AMRAP 6 Mins:
12 Wall Balls
9 Toes To Bar
6 Burpees
Post weights and rounds completed to comments.
