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20
Apr

Tuesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Jerk

Every 3min. x 6 Rounds:

3 Push Jerks (Heavy as possible)

5-6 Weighted Chin-Ups (Underhand)
*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets.

*For the weighted Chin-ups, you can stick a plate between your legs or use a belt with plates or kettlebells attached.

Metcon

Metcon (AMRAP – Reps)

3 min to get as far as possible:

10 Double DB Snatches 45/30

20 Push Ups

30 Cal Row

40 Double Unders

50 Sit Ups

60 Pull Ups

Rest 1:00

5 min to get as far as possible:

(Same Workout)

Rest 2:00

7 min to get as far as Possible:

(same Workout)

16
Apr

Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Strict Press

Strict Press (Double Progression)

3 Working Sets:

6-8 Reps

superset with;

10-12 Hanging Weighted Knee Raises

Rest 2min
LAST WEEK before our deload week adn then will start a new cycle the following week.

Metcon

Metcon (AMRAP – Reps)

Get as far as possible in 15min….

10 Alt DB Snatches (50/35lb.)

20 Wall Balls (20/14lbs.)

10 Alt DB Snatches

30 Double Unders

20 Wall Balls (20/14lb.)

10 Alt DB Snatches

40 DB Push Press (50/35lbs)

30 Double Unders

20 Wall Balls

10 Alt DB Snatches

50 Sit-Ups

40 DB Push Press (50/35lbs)

30 Double Unders

20 Wall Balls

10 Alt DB Snatches

*Accumulator style!

*No rest between sections.

*Can you finish in 15min. or less!?

15
Apr

Thursday

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (No Measure)

“Cardio Thursdays”

40:00 EMOM*

Odd: 15/12 Cals Cardio

Even: 1 Round of Cindy

Cindy Round is:

5 Pull Ups

10 Push Ups

15 Air Squats

*THis is a long EMOM. If you start to fall behind, drop down cals or reps to finish within minute

14
Apr

Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (3X8)

LAST WEEK before our reload week and then will start a NEW cycle the following Week.

3 Working Sets:

8 Reps Deadlift

superset with

1:00 Weighted plank on Hands

*Rest 2:00

Metcon

Metcon (AMRAP – Reps)

FIGHT GONE BAD STYLE

3 Rounds For TOTAL reps:

1:00 Toes to Bar

1:00 Alt DB Lunges 45/30s

1:00 Box Jumps 20″

1:00 Cals Bike

1:00 American KB Swings 53/35

1:00 REST

13
Apr

Tuesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean and Jerk

Spend 15:00 working up to a 90% effort power clean and jerk

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Finisher

Metcon (No Measure)

3-4 Sets

7 R Leg V ups

7 L Leg V Ups

7 Both Feet V Ups

*UNBROKEN SETS

** Rest as needed between

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