WOD

BLK LBL Fitness Club – CrossFit®

Partner Metcon

Metcon (Time)

ime)

Teams of 2. Only 1 person works at a time. Split the rep however you like.

35min. to finish…

3 Rounds:

30 Pull-Ups

30 Front Squats 95/65

30 American KB Swings 70/53

60 Cal Row or Assault Bike

2 Rounds:

30 Pull-Ups

30 Front Squats 135/95

30 American KB Swings 70/53

60 Cal Row or Assault Bike

1 Round:

30 Pull-Ups

30 Front Squats 185/135

30 American KB Swings 70/53

BLK LBL Fitness Club – CrossFit®

Weightlifting

Strict Press (3X8)

3 Working Sets:

Strict Press 8 Reps

superset with;

10-12 Hanging Weighted Knee Raises

Rest 2min.

Metcon

Metcon (Time)

For Time:

25 Snatches (75/55lb.)

25 Cal Cardio or 400m Run

25 Snatches (75/55lb.)

25 Cal Cardio or 400m Run

25 Snatches (75/55lb.)

Time CAP: 15min.

**FRIENDLY REMINDER: Please do not drop the bars. 10s and 15s are fragile and will break with repeated dropping. REMEMBER: 10s need friends 😉

Finisher

Metcon (No Measure)

With A Partner:

400m Farmers Carry with 2 KBs 53s/35s *

*Partner carries 35/25 plate overhead.

SWTICH as often as you want!

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press (6-6-6)

3 Working Sets:

6 Heavy Bench Press

Superset with;

10-12 Incline Seal Rows

Rest 2min

Metcon

Metcon (Time)

For Time:

500m Row/Ski or 35/25 Cal Bike

40 Push-Ups

30 Hang Power Cleans (95/65lb.)

20 Wall Balls (30/20lb.)

30 Hang Power Cleans (95/65lb.)

40 Push-Ups

500m Run *

*Run is out the Back door, towards Pecos park, to Stop Sign and back in the FRONT!

Time CAP: 16min.

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift

3 Working Sets

Deadlift (Double Progression Week 5)

6-8 Reps

superset with;

1min. Weighted Planks on your hands

Rest 2min.

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.

Metcon

Metcon (4 Rounds for reps)

3min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges (95/65lb.)

1min Rest

3min. AMRAP:

6 DB Deadlifts (70/50s)

6 Front Squats (95/65lb.)

1min Rest

3min. AMRAP:

6 Cal Row

6 Front Rack Lunges 95/65

1min Rest

3min. AMRAP:

6 DB Deadlifts (70/50s)

6 Front Squats (95/65lb.)

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