WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Snatch

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)
*Try and start at 135/85 and build up to a max effort.

*Shoot for “touch n go” reps.

*Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min. or less

*Bodybuilding style would be muscle snatches 🙂

Metcon

Metcon (Time)

For Time:

30-20-10

American KB Swings 53/35

15 Pull-Ups

30 Double Unders

immediately into;

10-20-30

American KB Swings 53/35

15 Handstand Push-Ups

30 Double Unders

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds For Quality

10/8 Cal Row Easy Pace

50 Single Unders/25 Double Under

10 Bodyweight Good Morning

10 Opposite Toe Touch

Metcon

Metcon (Time)

“Triple 3”

3000m Row

300 Double Unders

3 Mile Run

Vest optional (20/14)

49:00 Min Cap

BLK LBL Fitness Club – CrossFit®

Weightlifting

2 Front Squats + 2 Push/Split Jerks

Metcon (Weight)

Build up to a heavy complex of:

2 Front Squats (out of the rack) + 2 Push or Split Jerks

Rest 2min. Repeat For 4 Total Working Sets.

Metcon

Metcon (4 Rounds for reps)

4 Rounds of:

4min. Running Clock

400m Run

Immediately into max rounds and reps of:

4 Push Jerks 135/95

8 Toes-To-Bar

Rest 1min.

*Start where you left off for each new amrap so that you just have 1 total score at the end!

BLK LBL Fitness Club – CrossFit®

Weightlifting

Single leg deadlift

3 Working Sets:

Single Leg Deadlift

8-10 Reps on each leg

SUPERSET with;

1min. Weighted Plank

Rest 2min.

*Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂

Metcon

Metcon (AMRAP – Reps)

15min. to get as far as possible…

3 Rounds:

10 Alt. DB Lunges 50/35s

10 Pull-Ups

10 Cal Cardio

Immediately into;

3 Rounds:

10 DB Deadlifts 50/35s

10 Pull-Ups

30 Double Unders

Immediately into;

2 Rounds:

10 Alt. DB Lunges 50/35s

10 Pull-Ups

10 Cal Cardio

Immediately into;

2 Rounds:

10 DB Deadlifts 50/35s

10 Pull-Ups

30 Double Unders

BLK LBL Fitness Club – CrossFit®

Weightlifting

2 Rep Hang Power Snatch

Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 2 Rep Max Hang Power Snatch

2.) 1 Hang Squat Snatch + 1 Full Squat Snatch

*You can drop the bar in between reps, but keep it around 5sec.

*This is the RX+ option

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP

100 Push Press 75/55lbs.

1000m Row

Max Single Devil Presses in remaining time*

*Switch arm every 5 Reps

RX is 50/35lb.

RX+ is 70/50lb.