Every 6 min, for 30 min (5 sets) for times:
40 Cals of Rowing
20 Wall Balls (6/10 kg)
10 Bar Muscle-Ups
Please note times for each of the five sets.
Post times and weights to comments
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 min
Keep all sets above 75% of your 1-RM.
Then…
Five rounds for time of:
400m Run
40 Double-Unders
10 Deadlifts (70/100 kg)
Post weights and times to comments
Every 2 min, for 10 min (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 sec
Take 5-10 min to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
Then…
“Desire”
For max reps:
5 Min of Burpee Box Jump-Overs (20″/24″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to last time. If you haven’t done it before…can you get 80 reps in the 5 minutes?
Every 2 min, for 12 min (3 sets) of:
Station 1 – Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 sec
Post weights and reps to the comments
Power Clean & Push Jerk:
2 - 2 - 2 - 2 - 2
Then…
8 min AMRAP of:
2 Clean & Jerk
2 Burpees over bar
4 Clean & Jerk
4 Burpees over bar
6 Clean & Jerk
6 Burpees over bar
8…10…12…14…16 etc.
Post weights, rounds and reps to comments
Every 90 secs, for 30 mins (4 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250m Row
Station 4 – 20 Single-Arm DB Snatches (25/15 kg – 10 each side)
Station 5 – 20 Single-Arm DB Overhead Walking Lunges (25/15 kg – 10 steps each side)
Post weights, cals and heights to comments
Three rounds for time of:
800m Run
30 Chest-to-Bar Pull-Ups
15 Hang Squat Cleans (60/45 kg)
Post weights and times to comments
Front Squat:
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 mins between sets.
Then…
For time:
30 Dumbbell Thrusters (25/15 kg DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry
Post weights and times to commens
Three sets for max reps of:
45 secs of Row for Cals
Rest 45 secs
45 secs of Strict Handstand Push-Ups
Rest 45 secs
45 secs of Double-Unders
Rest 45 secs
45 secs of Strict Supinated-Grip Pull-Ups
Rest 45 secs
Then…
10 min AMRAP of:
10 Push Presses (60/45 kg)
10 Burpees Over the Barbell
10 Toes to Bar
Post rounds, reps and weights to comments
Every 2 mins, for 20 mins (10 sets):
Hang Snatch + Snatch
Build over the course of the 10 sets to today’s heavy complex.
Then…
Three rounds for time of:
400m Run
15 Overhead Squats (60/45 kg)
Post weights and times to comments
Rest Day at Blue Lake CrossFit
Pull Ups:
5 - 5 - 5 - 5 - 5
Then…
12 Min AMRAP:
50 Double-Unders
40 Kettlebell Swings (16/24kg)
30 Wall Ball Shots (6/10kg)
20 Box Jumps (20″/24″)
10 Toes to Bar
Post weights, rounds and reps to comments
Back Squat:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 mins between sets
Then…
For time:
800m Run
80 Alternating Dumbbell Snatches (25/15 kg)
25m Walking Lunges with Dumbbell Farmer’s Carry (25/15 kg)
800m Run
Post weights and times to comments
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex
Then…
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Post weights to comments
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of
each movement in the first set.
Then…
Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
50 Double-Unders
20 Push Presses (50/35 kgs)
Post weights and times to comments
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Then…
Three rounds for time of:
15 Deadlifts (100/70 kgs)
15 Toes to Bar
Post weights and time to comments
The Three Wise Men Tribute!
“Jeremy”
4 min AMRAP of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
RX = 60/40 kg
Rest 2 mins, and then…
“Ben”
4 min AMRAP of:
10 Power Cleans
20 Pull-Ups
RX = 60/40 kgs
Rest 2 mins, and then…
“Beau”
4 min AMRAP of:
15 Box Jump-Overs
30 Wall Ball Shots
RX = 24”/20”
RX = 10/6 kg
Post rounds, reps and weights to comments
Three Wise Men!
Power Snatch:
3 - 3 - 3 - 3 - 3
Then…
Three rounds for time of:
200m Run
15 Power Snatches (30kg/42.5kg)
10 Overhead Squats (30kg/42.5kg)
5 Bar-Facing Burpees
Post weights and times to comments
In teams of two, alternating movements, complete AMRAP in 30 mins of:
20 Calories of Assault Bike or 30 Calories of Rower
20 Dumbbell Thrusters (15kg/25kg)
20 Dumbbell Box Step-Overs (15/25kg 20″/24″ Box)
20 Pull-Ups
20 Box Jumps (20″/24″)
Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.
Post weights, rounds and reps to comments
