Hang Power Snatch: 3 - 3 - 3 - 3 - 3
Then:
“Cindy”
AMRAP 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Strength / Tech
Tech and build up for Power Cleans/Front Squats/Push Jerks
Then:
“Macho Man”
EMOM for as Long as Possible
3 Power Cleans (60/85kg)
3 Front Squats (60/85kg)
3 Jerks (60/85kg)
Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute. Scale weights as needed
BOXING DAY PUBLIC HOLIDAY
Enjoy the public holiday with family and friends.
*** MERRY CHRISTMAS ***
From everyone at Blue Lake CrossFit we wish you a merry and safe Christmas. Enjoy the time with family and friends!
“12 DAYS OF CHRISTMAS WOD”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C+J, etc.
For time:
1 Clean & Jerk (40kg/60kg)
2 Muscle-Ups
3 Box Jumps (20"/24")
4 Hang Squat Snatch (30kg/42.5kg)
5 Bar Facing Burpees
6 Push Press (30kg/42.5kg)
7 Pistols (alternating)
8 T2B
9 Wall Ball (6kg/10kg)
10 C2B Pullups
11 HSPU
12 Front Squats (40kg/60kg)
Notes: Clean & Jerk may be any style. Racks ARE NOT allowed for Front Squats. Scaling for Muscle Ups is Ring Dips/Tricep Dips. ~
ENJOY
MERRY CHRISTMAS
Post the results to the comments
“CrossFit Total”
Sum of the Best of Each Lift
Back Squat
Strict Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Take back squat and strict press from the weight rack.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).
Post weights to comments.
CHRISTMAS IS ONLY 3 SLEEPS AWAY!!!!
Here is another great and easy recipe to get you through the silly season!!! Healthy Pavlova from Kim Beach… Enjoy!!!
My Healthy Pavlova
SERVES 2
Ingredients
4 egg whites
2 tbsp rice malt syrup
1 small tub Chobani Greek yoghurt
Raspberries (fresh or frozen)
Instructions Preheat oven to 100 degrees Celsius. Beat egg whites to soft peaks and then gradually add rice malt syrup a bit at a time. Add mixture into piping bag, pipe out meringue into circles on baking paper. Place in oven for 30 minutes. Keep an eye on them so they do not burn. They should colour up slightly. Have fun dressing up the shells with yoghurt and berries~
Strength-
Spend 15 mins working on Power Clean tech and practice barbell cycling.
Followed by-
For time:
500m Row
40 Double-Unders
30 Power Cleans (35kg/52.5kg)
20 Box Step-Overs with Dumbbells (15/25kg DBs)
500m Row
40 Double-Unders
30 Power Cleans
20 Box Step-Overs with Dumbbells
500m Row ~
Post results to the comments
Strength-
Every 2 mins, for 12 mins (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – Max Reps @ 85% Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
Followed by-
Three rounds for time of:
40 Wall Balls (6/10kg)
40 Kettlebell Swings (16/24kg) ~
Post results to the comments
Strength-
Every 90 seconds, for 15 mins (10 sets) of:
Snatch x 1.1(rest 5-7 seconds between singles)
Followed by-
9 Min AMRAP:
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
3 Snatches (42.5/60kg) Finisher:
Team Row Challenge
In teams – Row as far as you can in 7 Mins.
Post results to the comments
Strength-
Every 2 mins, for 10 mins (5 sets):
Deadlift x 4 reps @ 75-80%
Followed by-
For time:
800m Run
30m Front-Racked Walking Lunges (16/24kg KBs or DBs)
40 Front-Racked KB/DB Squats (16/24kg KBs or DBs)
400m Run
20m Front-Racked Walking Lunges
20 Front-Racked Squats
200m Run
10m Front-Racked Walking Lunges
10 Front-Racked Squats
Post results to the comment
Strength-
For max reps (or calories):
1 Min of Assault Bike
Rest 1 Min
1 Min of Burpee Box Jump-Overs (20″/24″)
Rest 1 Min
1 Min of Toes to Bar
Rest 1 Min
1 Min of Double-Unders
Rest 1 Min
1 Min of Front Squats (42.5/60kg)
Rest 1 Min
1 Min of Push-Ups Rest 4 mins until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set. For each movement reps should be 65-70% of what was achieved for the first part.
And then..
EMOM, for 24 mins (4 sets) of:
Min 1 – Assault Bike
Min 2 – Burpee Box Jump-Overs
Min 3 – Toes to Bar
Min 4 – Double-Unders
Min 5 – Front Squats
Min 6 – Push-Ups ~
Post results to the comments
Strength-
Alternate between:
Strict Press
3 – 3 – 3 – 3 – 3
Handstand Hold Practice –Wall or Freestanding or Box drills~
Followed by-
“Baseline”
For time:
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups This is a test… you need to go as hard as possible. Team Challenge – In Teams – In 5 Mins - Max distance x weight prowler push. Weight chosen must be safe for all team members.~
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Christmas Turkey…
Christmas is almost here… This show-stopping turkey recipe from Joe Wicks, stuffed with garlic, tarragon and cranberries, and smothered in bacon, will be the centrepiece of your Christmas table. And no Christmas dinner is complete without Brussels sprouts - try the Body Coach’s spruced-up sprouts that even the kids will enjoy.
Recipe: Herby Cranberry Rolled Turkey
Serves 6 - 8
Preparation time: 15 mins
Cooking Time: 1 hour 30 mins, plus resting
Ingredients
4 cloves garlic, crushed
2 knobs of butter, softened
2 tbsp finely chopped mixed herbs (tarragon and parsley)
Salt and pepper
2 x 800g skinless turkey breasts
100g dried cranberries
6 spring onions, finely sliced
12–14 rashers of lean smoked back bacon (all visible fat removed)
Equipment
Kitchen string
Method
Preheat your oven to 200ºC (fan 180℃/gas mark 6).
Mix together the garlic, butter and herbs and season well with salt and pepper. Divide the butter between the two turkey breasts and rub them all over.
Lay one breast on a chopping board, and top with the dried cranberries and spring onions. Lay the other breast on top, the opposite way round so that the thickness is even across. Stretch the bacon slices over the joint, stretching with a knife if needed and overlapping each rasher slightly.
Tie the rolled joint with kitchen string, spacing each string about 5cm apart. Wrap the joint in foil and place on a wire rack over a foil-lined roasting tin. Roast in the oven for about 45 minutes.
Remove the foil and cook for a further 45 minutes, or until the juices run clear when a skewer is inserted into the thickest part of the joint.
Transfer to a board and cover lightly with foil, allow to rest for 20 minutes before carving and serving.
Recipe: Lemony Charred Sprouts
I used to think sprouts were awful, smelly things. I wouldn't go near them as a kid, but since I've discovered how they transform when you char them, I'm hooked.
Serves 4 - 6
Preparation time: 5 mins
Cooking Time: 15 mins
Ingredients
800g Brussels sprouts, trimmed and halved (or quartered if large)
2 tbsp olive oil
100g toasted chopped pecans
1 tbsp coconut oil
Finely grated zest of 1 lemon and 1 tbsp of lemon juice
Method
Toss the sprouts in the oil, until well coated.
Heat a griddle pan until medium hot, then cook the sprouts in batches, cut-side down, for 4-5 minutes until charred on one side and just cooked all the way through. They should be quite firm.
Melt the coconut oil in a wide non-stick frying pan. Add the sprouts and nuts, and season well. Fry, tossing everything frequently, but being careful not to break up the sprouts too much. Once they’re heated through (about 3–5 minutes), stir through the lemon zest and juice. Serve.
Strength-
Strict Pull ups
5 – 5 – 5 – 5 – 5
In-between sets practice kipping skills & drills
Followed by-
3 Rounds for time of:
7 Deadlifts (70kg/100kg)
14 Pull-Ups
400m Run
Post results to the comments
Strength-
Spend time warming up and working on Power Clean tech
Followed by-
“The Chief”
Against a three-min running clock, complete AMRAP of:
3 Power Cleans (42.5kg/60kg)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 1 Min between sets. Pick up each set where you left off when the last ended.
Post results into the comments
Strength-
Every 2 mins, for 12 mins (6 sets):
Deadlift x 5 reps @ 70-75%
Followed by-
Five rounds for time of:
24 Kettlebell Swings (24/32kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24/32kg)
12 Box Jumps (20″/24″)
Post results into the comments
**Kids CrossFit @ 4:15pm**- Last Session Before Summer Break - Classes will resume Monday 27th Jan 2020
Strength-
Every 2 mins, for 16 mins (8 sets) of:
1 Push Press + 2 Push Jerks + 3 Split Jerks
Build over the course of the 8 sets to something heavy for today.
Followed by-
12 Min AMRAP:
6 Handstand Push-Ups
9 Dumbbell Thrusters (15/22.5kg)
12 Chest-to-Bar Pull-Ups
Post results to the comments
**Junior CrossFit @4:15pm** - Last Session Before Summer Break - Classes will resume Monday 27th Jan 2020
Strength-
Overhead Squat
3-3-3-3-3-3
Followed by-
In 2 mins complete:
30 Double Unders
8 Ball Slams (30lb/40lb)
As many Power Snatches (40kg/60kg) as possible in remaining time.
Rest 1 min.
Repeat for a total of 5 sets.
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CrossFit Senior Teens @ 4.15pm - Last Session Before Summer Break - Classes will resume Monday 27th Jan 2020
Every 2mins for 12 mins (6 sets):
1 x Hang Squat Clean
Build to a heavy rep for the day.
then:
3 Rounds for Time:
10 Strict Pull-Ups
15 Hang Squat Cleans (35kg/50kg)
20 Push-Ups
25 Wall Balls (6kg/10kg)
Post weights and times to comments.
