WOD

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

_

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

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds For Quality

10 Cal Bike (increasing in pace each round easy/mod/hard)

5 Empty Barbell Good Morning

5 Empty Barbell Snatch Deadlift

5 Empty Barbell Power Snatch

Metcon

Metcon (AMRAP – Reps)

5 Rounds 1:30 ON/:45s OFF

Bike Cal: M: 25-23-21-19-17 F: 20-18-16-14-12

Max Barbell Snatch in remaining time (75/55)

**Scale calories by 5 if you can’t get the first interval done in 1:15

BLK LBL Fitness Club – CrossFit®

Weightlifting

Strict Press

3 Working Sets

Strict Press (Double Progression Week 3)

6-8 Reps

superset with;

12-15 Banded FacePulls

Rest 2min

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

2min. AMRAP:

10 Alt. DB Snatches 70/50

15 Wall Balls 20/14lbs.

Max Push Jerks in remaining time 115/75

Rest 1min.

Score is just jerks added up from all rounds.

RX+ is:

Round 1: 115/75

Round 2: 135/95

Round 3: 155/105

Round 4: 185/115

Round 5: 205/125