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

Every 2 mins, for 16 mins (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

Then…

10 Min AMRAP:
50 Double-Unders
15 Toes to Bar
10 Clean & Jerks (42.6kg/60kg)

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Four sets of:
Deadlifts x 4 reps @ 75-80%
Rest 90 seconds
Reverse-Grip Bent-Over Barbell Row x 6 reps
Rest 90 seconds

Then…

For time:
21 Power Cleans (45kg/70kg)
400m Run
15 Power Cleans
400m Run
9 Power Cleans
400m Run

Post weights and times to comments

CrossFit Junior Teens @ 4.15pm

Every 3 mins, for 18 mins (6 sets):

Bench Press

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

Then:

Five rounds for time of:
12 Ring Dips
12 Push Presses (35kg/52.5kg)
12 Burpees Over the Barbell (Lateral)

Post weights and times to comments.

CrossFit Senior Teens @ 4.15pm

Every 2 Mins for 16 Mins (8 Sets) Complete a set of the following Complex:
2 Thrusters + 2 Front Squats
Build in weight across sets but not to max.

then:

"Fran"
21-15-9 Reps for Time:
Thrusters (30kg/42.5kg)
Pull Ups

Time Cap - 10 Mins

Post weights and times to comments.