BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
TABATA (:20 on/:10 off)*
MVMT 1 – Single Unders
MVMT 2 – High Single Unders
MVMT 3 – Alt Right & Left Foot
MVMT 4 – Backwards
*2 Rounds of each movement
Into…
3 ROUNDS *
5 Snatch Grip Romanian DL
5 Hang High Pull
5 Hang Muscle Snatch
5 Snatch Grip Push Press (back rack)
5 Hang Power Snatch
*Virtual = modify with a single DB
Extended Warm-up
Metcon (Weight)
EVERY 1:30 FOR 5 SETS
25 Double Unders
5 TNG Power Snatches*
*Keep loading moderate-light to moderate.
** VIRTUAL = 10 Alt DB Snatches (build if possible)
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK…
50 Double Unders
21 Power Snatch (75/55)|(45/35)
-Rest Remainder-
ON A 3:00 RUNNING CLOCK…
75 Double Unders
15 Power Snatch (95/65)|(65/45)
-Rest Remainder-
ON A 3:00 RUNNING CLOCK…
100 Double Unders
9 Power Snatch (115/80))
-Rest Remainder-
ON A 5:00 RUNNING CLOCK…
125 Double Unders
Max Power Snatch (135/95)
(Score is Reps)
Virtual Workout – Limited Equipment
Metcon (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK…
50 Double Unders
22 Alt DB Snatches
-Rest Remainder-
ON A 3:00 RUNNING CLOCK…
75 Double Unders
16 Alt DB Snatch (heavier than rd 1)
-Rest Remainder-
ON A 3:00 RUNNING CLOCK…
100 Double Unders
10 DBL DB Squat Cleans
-Rest Remainder-
ON A 5:00 RUNNING CLOCK…
125 Double Unders
Max DBL DB Squat Cleans (heavier than rd 3 if possible)
(Score is Reps)