WOD

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

20min. EMOM:

Min. 1) 3 Push Jerks (from the floor )

Min. 2) ** Pull of Choice

Pull Options:

1.) 3-5 Muscle Ups

2.) 30sec. of Pull-Ups

3.) 2 Rope Climbs or 1 Legless Rope Climb

On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks.

Metcon

Metcon (AMRAP – Reps)

3 Rounds Straight through… (9min. Total)

45sec. of Max Burpee Box Jumps (24/20″)

15sec. Transition

45sec. of Max American KB Swings (53/35lb.)

15sec. Transition

45sec. of Max Double Unders

15sec. Transition

RX+ is 70/53lb. KB Swings

BLK LBL Fitness Club – CrossFit®

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

Min. 1) Max Bench Press 185/95

Min. 2) 200m Run

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press 185/95

Min. 5) 60 Double Unders

Min. 6) Max Pull-Ups

Min. 7) Max Bench Press 185/95

Min. 8) 200m Run

Min. 9) Max Pull-Ups

Min. 10) Max Bench Press 185/95

Min. 11) 60 Double Unders

Min. 12) Max Pull-Ups

Accessory Work

Metcon (AMRAP – Reps)

10min. to get as far as possible…

10-20-30-40-50

Russian KB Swings 70/53

Push-Ups

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (3X8)

Deadlift (Double Progression Week 4 “DELOAD”)

Every 4min. x 4 Rounds:

25/18cal Cardio

6 Deadlifts

*Use 30% LESS weight than the heaviest set you did over the past 3 weeks.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min. AMRAP:

8 Front Rack Lunges 95/65*

8 Wall Balls 30/20

*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.

BLK LBL Fitness Club – CrossFit®

Weightlifting

Hang Power Snatch

10min. Running Clock…

Every 60sec. for 3min.

3 Hang Power Snatch

Every 60sec. for 3min.

2 Hang Power Snatch

Every 60sec. for 4min.

1 Hang Power Snatch

*Looking to hit a HEAVY single here

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

15/12 Cal Row

5 Hang Power Cleans 135/95

12 Toes-To-Bar

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Round 2: 5 Hang Power Cleans 155/105

Round 3: 5 Hang Power Cleans 165/110

Round 4: 5 Hang Power Cleans 175/115

Round 5: 5 Hang Power Cleans 185/120

Round 6: 5 Hang Power Cleans 195/125

Round 7: 5 Hang Power Cleans 205/130*keep adding 5# if you get past here