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8
Aug

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :45 Run

Min 2 – 10-15 Air Squats + 10-15 V-Ups

Workout

Metcon (Time)

2 SETS FOR TIME

800 m Run

50 Single DB Thruster (50/35)|(35/25)

30 V Ups

-Rest 3:00 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

10 DB Pull-Overs

10 Single DB Skull Crushers

(No Measure)

7
Aug

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Deadlifts

5 Good Mornings with 1 DB behind neck

5 Slow RDLs

5 Upright Rows

5 Shoulder Press

Into…

EMOM x 4 MINUTES

Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers

Min 2 – 10 Alt. Groiners + Max Squat Jumps

Hero Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Use DBs! Have some fun!

7
Aug

Friday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Deadlifts

5 Good Mornings with 1 DB behind neck

5 Slow RDLs

5 Upright Rows

5 Shoulder Press

Into…

EMOM x 4 MINUTES

Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers

Min 2 – 10 Alt. Groiners + Max Squat Jumps

Hero Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Use DBs! Have some fun!

6
Aug

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Run

Into…

EMOM x 8 MINUTES

MIN 1 – :25 Lunges / :25 Step-Ups

MIN 2 – :25 KB Deadlift / :25 KB Swings

Workout

Metcon (No Measure)

EVERY 4:00 x 5 SETS

30 KB Swings (53/35)|(35/26)

10/10 SA Front Rack Step-Ups (24/20)*

10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

(No Measure)

Finisher

Metcon (No Measure)

8 SETS

TABATA (:20 on/:10 off)

MOVT 1 – V Ups

MOVT 2 – Plank

(No Measure)

6
Aug

Thursday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2:00 Run

Into…

EMOM x 8 MINUTES

MIN 1 – :25 Lunges / :25 Step-Ups

MIN 2 – :25 KB Deadlift / :25 KB Swings

Workout

Metcon (No Measure)

EVERY 4:00 x 5 SETS

30 KB Swings (53/35)|(35/26)

10/10 SA Front Rack Step-Ups (24/20)*

10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

(No Measure)

Finisher

Metcon (No Measure)

8 SETS

TABATA (:20 on/:10 off)

MOVT 1 – V Ups

MOVT 2 – Plank

(No Measure)

1 2 3 165