CrossFit Open Workout 15.1

15.1 - As Many Rounds and Reps as Possible in 9 Minutes of:
15 Toes to Bar
10 Deadlifts (35kg/52kg)
5 Snatch (35kg/52kg)

Straight into:
15.1A - 6 Mins to Establish a 1 Rep Max Clean & Jerk

Post rounds and weights to comments.
 

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Barbell
Work to a 1RM Snatch for the day - 12mins
Work to a 2RM Clean and Jerk for the day - 12mins
Alternate between:
a) Back Squat 5 x 3 - heaviest possible
b) Push Press 5 x 3 - heaviest possible

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.1 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
The workout will be run in heats and each person will need to be judged by one of our official Judges. As we don't know what the workout is until Friday morning around 10 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday or Monday morning.
It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 15.1 - GO TEAM BLUE LAKE CROSSFIT!!

Clean and Jerk Efficiency Tech
Clean and Jerk 3-3-2-2-1-1

then:

For time:
12 Clean and Jerk (30kg/40kg)
12 Pull Ups
12 Clean and Jerk (35kg/50kg)
12 Pull Ups
12 Clean and Jerk (40kg/60kg)
12 Pull Ups
12 Clean and Jerk (45kg/70kg)
12 Pull Ups

15 Min Time Cap

Post weights and times to comments.

The CrossFit Open Start's TOMORROW @ Blue Lake CrossFit!!

Alternate between:
4 x 5 C2B Pull Ups + 5 Pull Ups
4 x 80m Prowler Push (heaviest possible) - high bar to low bar

then:

12 Min AMRAP
12 Ball Slams
40 Double Unders
12 Alternating Dumbbell Snatch (15kg/20kg)

Post weights and rounds to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Mobility
Shoulders & Downstream Arm (Elbows, Forearms, Wrists)
 

Sam and Paul getting it done..... Sometimes ;)!

Deadlift Efficiency Tech
Deadlift 10-10-10-10

then:

5 Rounds for Max Reps
In 2 Mins:
Row 250m
Max Effort Squat Clean Thrusters in remaining time (35/50)
Rest 1 Min

Post weights and reps to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Power Snatch Efficiency Tech
Power Snatch 3-3-2-2-1-1

then:

10 Min AMRAP
10 Burpees
10 Snatch (20kg/30kg)
10 Burpees
10 Snatch (25kg/40kg)
10 Burpees
10 Snatch (30kg/50kg)
10 Burpees
10 Snatch (35kg/60kg)
10 Burpees
As many Snatch as possible (40kg/70kg)

Post weights and times to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Barbell
Yes - this is a repeat of Last Saturday
1) 3-Position Clean - 12mins for heaviest possible
2) Snatch + 2 Snatch Balance - 12mins for heaviest possible
Alternate between the following:
a) 6 x 3 Front Squats + 2 Jerks - completed as a complex
b) 6 x 5 Pause Snatch Pulls - 3sec pause at knee

Memories of the CrossFit Open 2014 - Have you signed up yet??

Push Jerk Efficiency Tech
Push Jerk 5-5-5-5-5

then:

5 Rounds for time:
9 Push Jerks (35/52.5)
12 Toes to Bar
15 Box Jumps (20''/24'')

16 Min time cap

Post weights and times to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Power Snatch
10 - 10 - 10 - 10

then:

12 Min AMRAP
12 Kettlebell Swings
12 Goblet Squats
12 Push Press with KB

Aim is to use the same Kettlebell for all movements.

Post weights and times and comments.

Blue Lake Barbell
1) 3-Position Clean - 12mins for heaviest possible
2) Snatch + 2 Snatch Balance - 12mins for heaviest possible
Alternate between the following:
a) 6 x 3 Front Squats + 2 Jerks - completed as a complex
b) 6 x 5 Pause Snatch Pulls - 3sec pause at knee

Efficiency in movement focus - Deadlifts/Box Jumps/Pull Ups/Thrusters

then:

EMOM 10 Mins
5 Deadlifts (35kg/52.5kg)
10 Box Jumps (20"/24")

Rest 5 Mins

EMOM 10 Mins
5 Pull Ups
10 Thrusters (30kg/42.5kg)

Post rounds completed to comments.

A big welcome to Jim who is starting his Trainee Coaching at Blue Lake CrossFit next week!!

15 Mins Shoulder Mobility/Upper Back

then:

"Jackie"
For time:
Row 1000m
50 Thrusters
30 Pull Ups

Post results to comments.

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

Mobility
Back & Shoulders

Well done to Jo - she has officially completed all of her training and is now a Coach at Blue Lake CrossFit - congratulations & welcome aboard!

Toes to Bar kipping practice
Every 30 secs - small set of toes to bar - 6 mins

then:

3 Min AMRAP
Wall Balls

Rest 1 Min

6 Min AMRAP
30 Double Unders
10 Power Cleans

Rest 1 Min

9 Min AMRAP
5 Shoulder to Overhead
10 Burpees to  6" Target
Run 200m

Post rounds completed to comments.

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

In Partners:
AMRAP  10 Mins
Whilst one partner completes 20m of DUMBBELL WALKING LUNGES the other does as many TYRE FLIPS as possible.

then:

Flexibility WOD - Courtesy of Gymnastics WOD
3 Rounds of:
5 Skin the Cats
10 Bridge Ups
15 Shoulder Passes

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

Barbell
1) Build to a heavy 3 Hang Snatches, then 95% and 90% of heavy set - 12mins
2) Build to a heavy 5 Clean and Jerk set then 1 x 5 @ 85%
Alternate between:
a) Back Squat: 5@65%, 5@70%, 5@75%, 5@80%, 2x5@85%
b) 6 x 6 Strict Pull Ups
Acc: Weighted Good Mornings (if time permits)

Post rounds and times to comments.

Front Squat - 10 Mins to build to a heavy set of 3 then:
Sets of 3 every 2 mins + 20-50 Double Unders for 4 sets

then:

"Grace"
30 Clean & Jerk for time (43kg/61kg)

Finisher:

3 Mins Max Ring Dips

Post weights, times and reps to comments.

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

Hang Power Cleans
3 - 3 - 3 - 3 - 3

then:

12 Min AMRAP
8 Hang Power Cleans
14 Box Jumps
Run 200m

Post weights and rounds to comments.

Blue Lake Barbell
1) Build to a heavy 2 x Pause Snatch, then 2 @ 95%, 2 @ 90% - 15mins
2) Build to a heavy 2 x Pause Clean, then 2 @ 95%, 2 @ 90% - 15mins

Alternate between:
a) 5 x 3 Overhead Squat - heaviest possible
b) 5 x 6 Reverse Grip Bent Over Rows - heaviest possible

Accessory (if there's time): 4 x 3 Jerk Drives @ 80% - 120% of 1RM Jerk

Back Squat
2 - 2 - 2 - 2 - 1 - 1

Deadlift Efficiency Tech

Complete for time:
10 Deadlifts (50/70)
20 Pull Ups
15 Deadlifts (60/85)
15 Pull Ups
20 Deadlifts (70/100)
10 Pull Ups

12 Min Time Cap

Post weights and times to comments.

Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time

Alternate between:
Power Cleans - 5 x 3 @ 60-70% of 1 RM
Toes to Bar - 5 x 8
Focus on efficiency of movement

then:

3 Rounds for max reps of:
1 Min Rope Climbs
1 Min Power Cleans (40kg/60kg)
1 Min Toes to Bar
1 Min Row for Calories
1 Min Rest

Post weights and reps to comments.

Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time

Mobility
Hip & Quad Focus

 

Push Press
5 - 5 - 5 - 5 - 5
Focus on efficiency of movement

then:

AMRAP 14 Mins
Run 200m
20 Wall Balls
3 Muscle Ups (Scaling - 1 MU = 1 C2B PU + 1 RD)

Post weights and times to comments.

Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time

Alternate between:
4 x 20 Unbroken Wall Balls (Ball cannot touch the ground - scale UB reps as necessary)
4 x 3 Strict Press

then:

CrossFit Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatch (25kg/35kg)

Post Weights and times to comments.

Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time

Barbell
Pause Snatch + Pause Hang Snatch - 12 Mins
Pause Clean + 3 Jerks - 12 Mins
Alternate between:
5 x 3 Front Squats - Heaviest Possible
5 x 3 Halting Clean 1st Pulls
 

WHAT??? More Thrusters??? Yep.....

Thrusters
3 - 3 - 3 - 3 - 3
Efficiency Tech

then:

8 Min AMRAP
3,3,6,6,9,9, etc - Ascending Ladder:
Thrusters (30kg/42.5kg)
Bar-Facing Burpees

Post weights and times to comments.
 

Endurance - Workout of the Week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time

Setting Up Time for Affiliate Super League...