WOD

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

“A Chipper” Teams of 2:

(Only 1 person works at a time)

35min. Running Clock…

50 Calorie Row

50 HSPU’s

50 Deadlifts (185/135lbs.)

50 Pull-Ups

50 Box Jump Overs (30/24″)

50 Pull-Ups

50 Deadlifts (185/135lbs.)

50 HSPU’s

50 Calorie Row

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?
Want to try something a little different?

You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂

BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 5 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

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (Time)

For Time:

9 Rounds:

4 Alternating DB Snatches (75/50lb.)

4 Toes-To-Bar

7 Rounds:

6 Cal Echo Bike

6 Cal Row

5 Rounds:

8 Alternating DB Snatches (75/50lb.)

8 Toes-To-Bar

3 Rounds:

10 Cal Echo Bike

10 Cal Row
Time Cap: 18min.

CAN YOU FINISH!?

BLK LBL Fitness Club – CrossFit®

Weightlifting

Weightlifting

3 Supersets:

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (No Measure)

3 Rounds:

1min. of Deadlifts for Max Weight

1min. Rest

1min. of Rowing for Max Calories

1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and calories as possible.

Scores will be put below…

Metcon (Weight)

Max total deadlift weight lifted

Metcon (Calories)

Max total row calories accumulated

Accessory Work

3-4 Sets of Weighted Hanging Knee Raises

– 10-12 reps per set

– Rest 60 seconds between sets

BLK LBL Fitness Club – CrossFit®

Weightlifting

The Chalk Big Clean Complex

15min. to build up to a heavy complex of:

1 Hang Power Clean (above the knee)

1 Hang Power Clean (below the knee)

1 Power Clean (from the ground)

1 Split Jerk

All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.

Metcon

Metcon (Time)

7 Rounds For Time:

7 Burpees

7 Shoulder To Overhead (115/75lbs.)

7 Calorie Bike

7 Pull-Ups

7 Wall Balls (20/14lbs.)
RX+ Men: 135lbs. and 30lb. Wall Ball

RX+ Women: 95lbs. and 20lb. Wall Ball

BLK LBL Fitness Club – CrossFit®

Metcon (Time)

In Teams of 2:

COMPLETE 1,000 REPS FOR TIME:

Assault Bike Calories

Deadlifts (225/155lbs.)

Toes-To-Bar

Lateral Burpees Over The Bar
Rules of this workout:

Time CAP: 40min.