WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (No Measure)

20min. Flex Friday Window…

3-4 Sets of:

8-10 Flat DB Bench or Floor Press

8-10 Single Arm DB Row (ea. arm)

10-12 Banded Tricep Push Downs

10-12 Barbell Bicep Curls
Details:

You can either do 1 big superset of all 4 movements and then rest 90sec.

Metcon

Metcon (4 Rounds for reps)

“Tabata”

8 Rounds:

20sec. of Assault Bike

10sec. Rest

8 Rounds:

20sec. of Toes-To-Bar

10sec. Rest

8 Rounds:

20sec. of DB Snatches 70/50lb.

10sec. Rest

*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.

8 Rounds:

20sec. of Sit-Ups (Feet Anchored)

10sec. Rest
No rest between sections. Each section takes exactly 4min, so you’ll be done in 16min. total.

**Score for each round is your LOWEST round! Try to stay consistent

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

“Cardio Wednesday!”

Every 5min. X 8 Rounds:

400m Run

21 American KB Swings 53/35lb.

12 Pull-Ups
Details:

I want everyone to go at the highest repeatable effort that they can on each round. That should get you about 2min. of rest per round. Which will start out easy, but eventually start to get harder and harder to hang onto.

RX+ is 70/53lb. American Swings.

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Rack Lunge (Double Progression Week 2)

3 Total Sets

4-6 Reps on EACH leg

superset with;

10-12 Heavy DB Russian Twists

Rest 2min.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Metcon

Metcon (AMRAP – Reps)

5 Total Rounds of:

2:00. AMRAP:

12/9 Cal Cardio

8 Deadlifts 185/135

Max Lateral Burpees Over The Bar

Rest 1min.
RX+ 225/155

Try to be at like 90% effort on each 2min. bout. Then on the last one, lay it all out there! Interested to see what the highest score is on this 🙂

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds For Quality

200m Run

10 Empty Barbell Good Mornings

10 Empty BB Snatch

5 Empty BB Front Squat

Metcon

Metcon (3 Rounds for reps)

00:00-10:00

1 Mile Run

Max Power Snatch 95/65

13:00-21:00

800m Run

Max Power Clean 115/85

23:00-29:00

400m Run

Max Front Squats 135/95

BLK LBL Fitness Club – CrossFit®

Weightlifting

Incline Barbell Bench Press (4 X 5)

4 Sets:

5-6 Incline Barbell Bench Press

Immediately into;

6-8 Barbell Rows (Regular Grip)

Rest 2min. Between Sets.

*Try to go as heavy as possible on both lifts

Metcon

Metcon (Time)

15min. to try and finish…

13 Pull-Up

13 American KB Swings (53/35lb.)

13 Calorie Cardio

12 Pull-Up

12 American KB Swings

12 Calorie Cardio

11 Pull-Up

11 American KB Swings

11 Calorie Cardio

… All the way to 1 of each…

Should be finish-able, but definitely will be close 🙂 Let’s see if you can get it done!

Ladies RX is starting at 12 instead of 13. I think starting one round lower should fix the calorie conversion and make this a close race 😉

RX+ is a 70/53lb. Kettlebell (preferred for today’s workout)