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BLK LBL Fitness Club – CrossFit®


**1. Movement Prep/Activation and Increasing Heart Rate**

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)


3 sets (Empty Bar or PVC)

10 Dynamic Squat Stretch

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

**2. Skill Work**

Athletes will be working up in weight this week to a heavy 2 snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.

**3. Workout Prep**

After Strength have athletes strip their bar down and begin immediately setting and prepping for Squat Clean Thrusters.

2 sets (Empty Bar)

3 Muscle Cleans

3 Front Squats

3 Push Press (Open Hand/Close Hand)

– into –

Have athletes hit some ghd’s and rope climbs between working up in weight and getting set up.


Snatch Push Press + Snatch Balance (5X3)

2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets

* 10-15 minutes *


Metcon (Time)

Teams of 2

40 GHDs (each) (OR 40 V-Ups)

20 Rope Climbs (or 60 Burpee Pull-Ups) (split)

20 Squat Clean Thrusters (165/110) (split)

Individual Option:

40 GHDs (OR 40 V-Ups)

10 Rope Climbs (or 30 Burpee Pull-Ups)

10 Squat Clean Thrusters (165/110)

Target time: 12-14 minutes

Time cap: 18 minutes


The stimulus starts with a moderate/chipper pace, and then we open up the flood gates with a solid push to the finish. Athletes will begin with Partner 1, completing 40 GHDs. Once finished, they may advance and start chipping away at the 20 rope climbs. Partner 2 begins the GHDs when cleared and begins to help Partner 1 with the Rope Climbs once their 40 GHDs are completed. The rope climbs can be split up in any fashion until the 20 reps are finished, and then they end with the 20 Squat Clean Thrusters.