WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean (Week 8 “DEALOD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%
*No touch and go reps. Just singles.

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 8 “DEALOD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%
Rest 2-3min. After Each Superset

Metcon

Metcon (Time)

20 Rounds For Time:

3 Burpee Deadlifts (50/35s)

4 Alternating Lunges (50/35s)

5 Pull-Ups
Time Cap: 15min.

*Left + Right = 2 reps on lunges

BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Press (Week 8 “DELOAD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%
**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it.

Push Jerk (Week 8 “DELOAD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

Metcon

Metcon (AMRAP – Reps)

3min. AMRAP:

10/7 Cal Row

10 American KB Swings (53/35lb.)

10 Push Press 75/55lbs.

Rest 1min.

5min. AMRAP:

15/12 Cal Row

15 American KB Swings (53/35lb.)

15 Push Press 75/55lbs.

Rest 2min.

7min. AMRAP:

20/15 Cal Row

20 American KB Swings (53/35lb.)

20 Push Press 75/55lbs.
Slowly adding that shoulder fatigue in! However, the shorter the time window, the HARDER I want you to go! Try and get all your reps UNBROKEN and rest as little as possible. These are purposely the kind of numbers that should keep you moving!

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Rack Lunge (Double Progression Week 8 “DELOAD”)

*This is our LAST WEEK before starting a NEW CYCLE

5 Reps on EACH leg

superset with;

10-15 Weighted Hanging Knee Raises

Rest 2min. Repeat For 3 Total Sets.

Set 1: Lunges: 40% of heaviest

Set 2: Lunges: 50% of heaviest

Set 3: Lunges: 60% of heaviest
*Those percentages are going off of the heaviest set you completed this month. The lateral lunges should be around the same %, but based off effort.

Metcon

Metcon (Time)

15min. to get as far as possible…

1 Deadlift (225/155lbs.)

1 Round of “Cindy”

2 Deadlift (225/155lbs.)

1 Round of “Cindy”

3 Deadlift (225/155lbs.)

1 Round of “Cindy”

… Workout ends at 10 Deadlifts and 1 last round of “Cindy”
Many of you should finish this!

Advanced Men: 315lbs.

Advanced Women: 205lbs.

BLK LBL Fitness Club – CrossFit®

Metcon

BRIŠKI (Time)

For Time

800 meter Run

100 Wall Ball Shots (20/14)

100 Kettlebell Swings (53/35)

100 Air Squats

800 meter Run

Wear a Weight Vest (20/14)
This workout is dedicated to Josip Briški (27), who was the first Croatian soldier killed in action in Afghanistan. He died on July 24, 2019 when a suicide bomber attacked his convoy outside Kabul.

Josip is survived by his wife and son, who was 1 year old when he passed away.

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Snatch + Pause Snatch

(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.
Do a power snatch, reset, and then do a snatch but pause in the receive for 3 seconds.

Record each set as 1 of your scores for load

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MInutes

20/16 Calorie Row (OR another Machine OR 200m Run)

20 GHD Sit-ups (OR 25 Alternating V Ups)

10 Handstand Push Ups