Every 2 mins, for 16 mins (8 sets) of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
Then…
For time:
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (42.5kg/60kg)
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
Post weights and times to comments.
Every 3 mins, for 18 minutes (6 sets) of:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%
Then…
Three rounds for time of:
30 Wall Balls (6kg/10kg)
15 Dumbbell Burpee Box Step-Overs (15kg/25kg DBs, 24″/20″)
Post times and weights to comments
For time:
80 Double-Unders
40 Russian Kettlebell Swings (24kg/32kg)
20 Ring Dips
10 Bar Muscle-Up
800m Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Then…
EMOM, for 15 mins (3 sets of each):
Min 1 – Supine Ring Rows x 8-10 reps @ 2111
Min 2 – Side Plank (Left) x 40 seconds
Min 3 – Side Plank (Right) x 40 seconds
Min 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Min 5 – Hollow Rocks or Hold x 30-40 seconds
Post times to comments.
Strict Press
7 - 7 - 5 - 5 - 3 - 3
then:
"Jackie"
Complete for time:
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull Ups
Split Jerk
3 - 3 - 3 - 3 - 3
then:
10 Min AMRAP
10 Ball Slams (30lb/40lb)
10 Shoulder to Overhead (30kg/42.5kg)
10 Burpees
Post weights and rounds to completed.
Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must have a judge to count their reps - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 19.1 - GO TEAM BLUE LAKE CROSSFIT!!
Hang Power Snatch
3 - 3 - 3 - 3 - 3
In between sets practice kipping pull ups
Then…
In teams of two, alternating full rounds, AMRAP 15 mins of:
5 Pull-Ups
10 Push-Ups
20 Air Squats
*Every 4 rounds (2 each teammate), teams must run 200m.
Post weights, rounds and reps to comments
Every 90 seconds, for 12 mins (8 sets):
Bench Press x 2 reps @ 21X1
Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Then…
14 Min AMRAP of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (15kg/25kg)
10 Strict Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
Post weights, rounds and reps to comments
Five rounds for time of:
400m Run
30 Wall Balls (6kg/10kg)
20 Box Jumps (20″/24″ – step-down from top)
10 Dumbbell Renegade Rows (15kg/25kg)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Post weights and times to comments
Every 2:30, for 15 mins (6 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
Then…
Complete 2 sets for times:
1000m Row
15 Bar-Facing Burpees
15 Power Snatches (42.5kg/60kg)
Rest as needed between sets - 10 Min Cap on sets.
Post weights and times to comments
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
Then…
Five sets for max calories/reps of:
30 seconds of Assault Bike (or rowing)
30 seconds of Thrusters (25kg/35kg)
Rest 2 mins
Please note your calories plus reps achieved in each of the five sets.
Post weights, cals and reps to comments
“Tommy Mac” Hero WOD
2 Rounds For Time
12 Burpees
12 Thrusters (35kg/52.5kg)
12 Burpees
12 Power Snatches (35kg/52.5kg)
12 Burpees
12 Push Jerks (35kg/52.5kg)
12 Burpees
12 Hang Squat Cleans (35kg/52.5kg)
12 Burpees
12 Overhead Squats (35kg/52.5kg)
Post weights and times to comments
Take 12-15 min and build to a heavy, but not necessarily 3-RM, Deadlift
Then…
EMOM, for 15 min:
30 Double-Unders
3 Deadlifts
Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM. ——-
“Invictus Friday Challenge – 2.1.19”
Against a 60-second running clock…
3 Dumbbell Front Squats (15kg/22.5kg)
3 Dumbbell Ground to Overhead (15kg/22.5kg)
Complete as many rounds and reps possible in 1 Min. Your score will be recorded as your total number of reps accumulated in the 1 Min. For the Ground to Overhead, you must simultaneously touch one head of each dumbbell to the ground to begin the repetition.
Every 90 seconds, for 12 min (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Then…
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (25/15 kgs)
6 Strict Handstand Push-Ups
Post weights and times to comments
“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (22.5kg/15kg) (5 each arm)
14/12 Calorie Row
Post Rounds, Reps and cals to comments
Every 2 mins, for 16 mins (8 sets) of:
Hang Clean + Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
then:
AMRAP in 12 min of:
12 Alternating Single-Arm Dumbbell Snatches (25/15 kgs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups
Post weights and scaling to comments
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 min between sets.
Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.
Then…
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (22.5/15 kgs)
Chest-to-Bar Pull-Ups
Post weights and times to comments
Hang Power Cleans
3 - 3 - 3 - 3 - 3
Then…
Three rounds of:
10 Hang Power Cleans (42.5/60 kgs)
10 Shoulder to Overhead (42.5/60 kgs)
10 Burpee Box Jump-Overs (20″/24″)
Post weighs and times to comments
