WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

3 Supersets:

*Rest 2min. between sets

*Repeat For 3 Total Working Sets.

Metcon

Metcon (AMRAP – Reps)

3min. AMRAP:

10 Alternating DB Snatches (50/35lb.)

10 Push-Ups

Rest 1min. Repeat For 5 Total Rounds.

Round 1: As written above

Round 2: 10 Cal Echo Bike + 30 Double Unders

Round 3: As written above

Round 4: 10 Cal Echo Bike + 30 Double Unders

Round 5: As written above
RX Men is 75lb. DB for 8 Reps

RX Women is 50lb. DB for 8 Reps

*Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast 😉

BLK LBL Fitness Club – CrossFit®

Today’s Programming

The day after 20 rep squats is always tough to program for, so I just wanted to make it fun day. Kicking it off with a climbing “DT” every minute on the minute piece (which will still be VERY spicy). The ending with some much needed bodybuilding stuff 🙂 Have FUN!

Metcon

Metcon (Weight)

7 Rounds: (21min. total)

Min. 1)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Min. 2)

15 Toes-To-Bar

Min. 3)

Rest
You goal on this section is to build to the heaviest complex posssible on minute 1. I would probably have most you start at about 135lbs. for men and 95lbs. for the ladies. If that alone is hard, then just stick with that for whole workout. I think a lot of the guys can probably get up to 185-205lbs. We will see soon on the scores 🙂

Metcon (No Measure)

Body Sculpting Cash-Out:

4min. of Weighted DB Sit-Ups

4min. of Banded Pull-Aparts

4min. of Single DB Skull Crushers

*No rest between sections. Shoot for weight on these that will get you about 50 reps on each section

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