Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set.
then:
AMRAP 12 Mins:
6 Power Snatches (42.5kg/60kg)
9 Burpees Over the Barbell
12 Toes to Bar
Post weights and rounds completed to comments.
For time:
Run 800m
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (16kg/24kg)
immediately followed by…
Run 800m
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800m
Post times to comments.
**BOX IS CLOSED FOR THE QUEEN’S BIRTHDAY PUBLIC HOLIDAY**
Get out there and enjoy your day off and use your fitness!! Regular classes resume Tuesday.
Huge Congratulations to Aussie Ash Barty for winning her first ever Grand Slam Title!!
An amazing story - after taking a break from tennis for a few years she comes back better than ever! Check out some of the highlights!!
Hang Power Snatch:
5 - 5 - 3 - 3 - 2 - 2
Then…
15 Min AMRAP:
200m Run
20 Walking Lunges with Kettlebell Farmer’s Carry
200m Kettlebell Farmer’s Carry
20 Single-Arm Kettlebell Push Presses (10 each arm)
Post weights, rounds and reps to comments
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
Four rounds for time of:
400m Run
10 Deadlifts (80kg/120kg)
15 Toes to Bar
Post weights and times in comments
"Every 2 mins, for 12 mins (3 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2 – L-Sit or L-Sit Progression x 45-60 seconds"
Then…
"12 Min AMRAP: 6 Strict Handstand Push-Ups 9 Strict Pull-Ups 12 Alternating Pistols (Single-Leg Squats)"
Post rounds and reps to comments
"Every 90 seconds, for 30 mins (4 sets) of: Station 1 – 10/15 Cals of Assault Bike Station 2 – 10 Burpee Box Jump-Overs (20″/24″) Station 3 – 200/250m Row Station 4 – 20 Wall Balls (6kg/10kg) Station 5 – 50 Double-Unders"
Four sets of:
Back Squats x 8 reps @ 3010
Rest 1 Min
Ab Wheel Rollouts x 8 reps @ 2111
Rest 2 Mins
then:
For time complete an opposing ladder - 10-1 of:
Hang Power Cleans (42.5kg/60kg)
Ball Slams (30lb/40lb)
10 Hang Power Cleans
1 Ball Slam
9 Power Cleans
2 Ball Slams
8 Hang Power Cleans
3 Ball Slams etc…
…..
…..
1 Hang Power Clean
10 Ball Slams.
Post weights and times to comments.
"Take 12-15 mins to build to 90-95% of your 1-RM Bench Press
Then…
Every 2 mins, for 8 mins (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Reverse-Grip Bent-Over Barbell Row x 8 reps"
Then…
"EMOM, for 6 mins (3 sets) of: Min 1 – Parallette Shoot Throughs with Push-Up x 12 reps Min 2 – Band Pull-Aparts x 25 reps @ 1010 Finisher: Row 1km for time."
After an amazing weekend of fun and competition we hope you all enjoy a relaxing Sunday!
Thanks to all of the amazing people involved in the Battle of The Crater Competition - Sponsors, Athletes, Friends & Family, and our amazing bunch of Coaches & Volunteers who gave up so much time to help bring it all together.
From all of us at Blue Lake CrossFit - Thank you!!
NO CLASSES TODAY
We have the annual Blue Lake CrossFit - Battle of The Crater Pairs Competition This Weekend so come along and cheer on our athletes as they battle it out!!
Normal Class times as usual from Monday.
Every 2 mins, for 30 mins (3 rounds) of:
Station 1 – 200m Run
Station 2 – 30 Wall Balls (6kg/10kg)
Station 3 – 200m Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (20″/24″)
Post weights to comments
Every 2 mins, for 10 mins (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 mins, for 4 mins (2 sets) of:
Strict Press x 8 reps @ 75%
Then…
Three sets for max reps/calories of:
1 Min of Assault Bike or Row (for calories)
Rest 15 seconds
1 Min of Push-Ups
Rest 15 seconds
1 Min of Rowing or Assault Bike (for calories)
Rest 90 seconds
Post weights and reps to comments
Every 2 mins, for 24 mins (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
Then…
3 Rounds for time:
10 Squat Clean & Jerks (47.5kg/70kg)
10 Burpees over the Bar
Post weights and times to comments
3 sets of each:
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 each leg
Barbell Hip Thrusts x 6-7 reps @ 20X1
Reverse Snow Angels x 20 reps (slow and controlled)
Then…
12 Min AMRAP:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (15kg/25kg)
12 Alternating Reverse Lunges (15kg/25kg)
Post weights, rounds and reps to comments
Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Then…
5 Rounds for time of:
6 Snatches (42.5kg/60kg)
6 Strict Dumbbell Presses (15kg/25kg)
Post weights and times to comments
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 mins
Then…
3 sets for times:
20/30 Cals of Assault Bike (OR 30/40 Cals on Rower)
20 Walking Lunges with Kettlebells (24kg/32kg)
400m Run
Rest as needed between sets but not too long!!
Post weights and times to comments
EMOM, for 30 mins (6 sets) of:
Min 1 – 8/12 Calories of Assault Bike
Min 2 – 8 Burpee Box Jump-Overs (20″/24″)
Min 3 – 12 Chest-to-Bar Pull-Ups
Min 4 – Front-Racked Alternating Reverse Lunges x 12 reps (42.5kg/60kg)
Min 5 – 8 Strict Handstand Push-Ups
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Post weights to comments
