WOD

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Vest:

4:00 Rowing

:30 HARD / :30 Easy

-Rest 1:00

4:00 AMRAP

15 Pull Ups

20 Wall Balls 20/14

25 DB Deadlifts 50/35’s

30 Box Jumps or Step Ups 20″ for all

-Rest 1:00

4:00 Bike

:30 HARD / :30 Easy

-Rest 1:00

4:00 AMRAP – Same as above

*Start where you left off

-Rest 1:00

4:00 Rowing

:20 HARD / :10 Easy

-Rest 1:00

4:00 AMRAP – Same as above

*Start where you left off

-Rest 1:00

4:00 Bike

:20 HARD / :10 Easy

BLK LBL Fitness Club – CrossFit®

Weightlifting

Split Jerk

4 Working Sets:

5 Split Jerks (Climbing in weight)

Immediately into;

10-12 Weighted Hanging Knee Raises

Rest 2min.
Tips to focus on:

1.) Moving your front foot just as much as your back.

2.) Focus on getting “under” the bar after explode up.

3.) Keep your core tight + your pelvis tucked underneath you. A.K.A. don’t stick your butt out.

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

400m Row

40 American KB Swings 53/35lb.

– Time CAP: 18min.

– Gotta move to finish

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

3 Working Sets:

Bench Press

8-10 Flat Barbell Bench Press

Immediately into;

6-8 Weighted Chin-Ups

Rest 2min.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

4 Front Squats 135/95lbs.

8 Pull-Ups

12 Push-Ups
Keeping the numbers small here so that you can move fast and really get your heart rate up. If you feel like you may get stuck anywhere, change the numbers just slightly. Maybe something like 3/6/9 for example.

RX+ is 5/10/15 Rep Scheme.

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean

Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with:

Every 60sec. X 5 Rounds:

3 Power Cleans

Immediately into;

Every 60sec. X 5 Rounds:

2 Power Cleans

*Climbing in weight whenever you like. The highest you should get to is around 80% effort.

Weightlifting

Single leg Deadlift

3 Working Sets:

8-10 Reps on each leg

Rest 2min.
Same as last week here, but should be able to lift 5-10% more. I really want everyone to be significantly improving on these.

Metcon

Metcon (Calories)

Teams of 2:

8min. Assault Bike For Max Calories*

*Switch whenever you choose
You may switch whenever you like to crush this with your partner!

To really get the MOST out of this, you NEED to smash that bike every time you’re up!

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bulgarian Split Squats

Same as last week, but shoot for 5-10% more weight

3 Working Sets:

8-10 Reps on each leg

SUPERSET with/

10-12 Banded Abductors on each leg

Rest 2min.

Metcon

Metcon (AMRAP – Rounds)

Metcon (AMRAP – Rounds)

Every 3min x 5 Rounds:

8 Cal Row

8 Wall Balls (20/14lb.)

8 Pull-Ups

8 Burpee Box Jump Overs 24/20″

RX+ is adding 1 rep to each movement each round. See how far you can get.

Round 1: 8 reps

Round 2: 9 reps

Round 3: 10 rep

… And so on…

Your score is going to be the # of rounds that you finished. So if you finish RX your score is 5.