WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift

Deadlift (5-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps.

Metcon

Metcon (AMRAP – Rounds and Reps)

18min. to get as far as possible….

5 Rounds:

5 Toes-To-Bar

5 Wall Balls (30/20lb)

Immediately into;

6 Rounds:

6 Toes-To-Bar

6 Front Rack Lunges 95/65lbs.

Immediately into;

7 Rounds:

7 Toes-To-Bar

7 Front Squats 115/75lbs.

Immediately into;

8 Rounds:

8 Toes-To-Bar

8 Back Squats 135/95lbs.
If you’re not super quick on TTB, then today is a great day to do toes to rings instead 🙂

BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon (No Measure)

Warmup:

3 Sets

10 Cal Bike (increasing pace)

10 Wall Ball Front Squat

10 Barbell Strict/Push/Jerk (changing each round)

10 Barbell Power Clean (increasing weight)

Metcon

Metcon (AMRAP – Reps)

EMOM 35:00

1) :40s Max Bike Cal

2) :40s Max Wall Ball

3) :40s Max Push Jerk 135/95

4) :40s Max Power Clean 135/95

5) Rest

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Reps)

Cardio MASH

0-8min…

3 Rounds:

250m Row

200m Run

8-16min…

3 Rounds:

20 Hang Power Snatches 75/55lbs.

40 Air Squats

16-24min…

3 Rounds:

250m Row

200m Run

24-32min…

3 Rounds:

25 Hang Power Cleans 95/65lbs.

25 Box Jumps 24/20″

32-37min:

Max Russian KB Swings 70/53lbs.

Really diggin the flow on this one! The only rest you get is for finishing a section early, so make sure you’re moving on each one 🙂

RX+ is muscle ups. Completely different stimulus, but thought it could be fun for some of you 🙂

You must finish each section to get RX. And if you finish each section within the time caps, then you put your max reps in at the end. For either swings or muscle ups. Just that is your score.
Score is the number of KBS at the end (or Muscle Ups for RX+)

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift

Deadlift (Double Progression Week 8 “DELOAD”)

Every 3min. x 5 Rounds:

6-8 Barbell Bench Press

6 Deadlifts

*Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks.

*Go as Heavy as Possible on the Bench Press 🙂

Metcon

Metcon (Time)

Metcon (Time)

5 Rounds For Time:

5 Front Squats***

10 Toes-To-Bar

15/12 Assault Bike

Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105

Round 5: 185/135
RX+ Numbers:

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135

Round 4: 205/145

Round 5: 225/155

BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Jerk

Every 3min. x 6 Rounds:

3 Push Jerks (Heavy as possible)

5-6 Weighted Chin-Ups (Underhand)
*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets.

*For the weighted Chin-ups, you can stick a plate between your legs or use a belt with plates or kettlebells attached.

Metcon

Metcon (AMRAP – Reps)

3 min to get as far as possible:

10 Double DB Snatches 45/30

20 Push Ups

30 Cal Row

40 Double Unders

50 Sit Ups

60 Pull Ups

Rest 1:00

5 min to get as far as possible:

(Same Workout)

Rest 2:00

7 min to get as far as Possible:

(same Workout)