WOD

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

Teams of 2: “You go, I go” Style

For Time:

(5) Burpees

(6) DB Goblet Squats (50/35lb.)

(7) Pull-Ups

(8) Calorie EchoBike

(9) DB Deadlifts (50/35s)

(10) Air Squats

(11) Push-Ups

(12) DB Lunges (50/35s)

(13) Calorie Row

(14) Box Jumps (24/20″)

*Read how to complete below

*Time CAP: 40min.
Goes like this….

…. And so on…. Your last round is 14 box jumps (each) and then all the way back down to 5 burpees (each)

BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 3 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:

1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

CHALK Shoulder Complex (3 x 1)

Shoulder Complex

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (AMRAP – Rounds)

Every 2min. x 10 Rounds:

200m Run

7 Hang Power Cleans (115/75lbs.)

7 Toes-To-Bar
Think you can hang on this one!?

RX+ Men: 135lbs.

RX+ Women: 95lbs.

BLK LBL Fitness Club – CrossFit®

Weightlifting

3 Supersets:

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Shooting for 5-10% more weight on the front squats than last week for just 2 reps per set instead of 3

*Shooting for 5-10% more on the hip thrusts than last week

Front Squat (3X2)

Barbell Hip Thrust (3X8)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1min. of Alternating DB Snatches (50/35lb.)

1min. of Wall Balls (20/14lb.)

1min. of Rowing For Calories

1min. of Sit-Ups

1min. Rest

Accessory Work

Pick 1 or 2 movemnets.

4.) DB Hammer Curls

– 3 Sets of 10-12 Reps

-Rest 60-90sec. between sets

BLK LBL Fitness Club – CrossFit®

Weightlifting

3 Supersets:

Rest 2min. Repeat For 3 Total Working Sets.

DB Incline Bench Press

DB Incline Seal Row

Metcon

Metcon (AMRAP – Reps)

3min. of Double Unders

3min. of Pull-Ups

1min. of Echo Bike

3min. Rest

2min. of Double Unders

2min. of Pull-Ups

1min. of Echo Bike

2min. Rest

1min. of Double Unders

1min. of Pull-Ups

1min. of Echo Bike
Every section is for MAX possible reps.

*RX+ is muscle-ups

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean and Jerk

15min. to hit a heavy Power Clean & Jerk

*I am not worried about anyone hitting personal records today. I just want something heavy with solid form. You may also choose to build to a heavy 2 or 3 reps if that feels more manageable today.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

1 Deadlift (225/155lbs.)

3 Burpees

5 Toes-To-Bar
RX+ Men: 315lbs.

RX+ Women: 205lbs.