WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Teams of 2

Buy In

800m Partner Run

-Into-

100 Burpee Box Jump Overs

100 Alternating DB Snatches (50/35)

100/80 Calorie Bike

-Into-

Buy Out

800m Partner Run
TARGET SCORE

Target time: Sub 25:00

Time cap: 35:00

BLK LBL Fitness Club – WEIGHTLIFTING

Muscle Snatch

5 Muscle Snatch @ 5.5/10 RPE

4 Muscle Snatch @ 6/10 RPE

3 Muscle Snatch @ 6.5/10 RPE

2 Muscle Snatch @ 7/10 RPE

1 Muscle Snatch @ 7.5/10 RPE

Perform as singles.

Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE

*Pause Snatch Pull: Hold for 2 seconds

Snatch

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8/10 RPE

Snatch Grip Deadlift

*IF TIME PERMITS

3 Snatch Grip Deadlift @ 9/10 RPE

3 Snatch Grip Deadlift @ 9/10 RPE

3 Snatch Grip Deadlift @ 9/10 RPE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

12/10 Calorie Echo Bike

15/12 Calorie Row

200m Run

-at 20 minutes-

For Time

32/26 Calorie Echo Bike

40/32 Calorie Row

400m Run

Every 10m on the run counts as 1 rep

Comment time on part 2

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

“A Chipper” Teams of 2:

(Only 1 person works at a time)

Get as far as possible in 35 minutes:

50 Cal Row

50 HSPU’s (OR DB Push Press 2×50/2×35)

50 Deadlifts (155/105)

50 Toes-To-Bar

50 Box Jump Overs (24/20)

50 Toes-To-Bar

50 Deadlifts (155/105)

50 HSPU’s (OR DB Push Press 2×50/2×35)

50 Cal Row

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?

BLK LBL Fitness Club – WEIGHTLIFTING

Muscle Snatch + Snatch Balance + Overhead Squat

3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE

3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE

3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE

3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE

Snatch Pull + High Pull + Snatch

2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 5.5/10 RPE

2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE

2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE

2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE

Snatch Pull + Snatch

1 Snatch Pull + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch @ 7.5/10 RPE

Snatch

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE