WOD

BLK LBL Fitness Club – CrossFit®

Workout

Metcon (No Measure)

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Deadlifts 225/155

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Bench Press 135/75

Rest 4min.

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Deadlifts 315/200

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Bench Press 185/100
ALL SECTIONS should be UNBROKEN.

BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (Weight)

Every 2min. x 10 Rounds:

10 Pull-Ups

Max Hang Power Snatch *

*Increasing weight with goals below

Round 1 and 2: 50% effort (Shoot for 4-5 reps)

Round 3 and 4: 60% effort (Shoot for 3-4 reps)

Round 5 and 6: 70% effort (Shoot for 2-3 reps)

Round 7 and 8: 80% effort (Shoot for 1-2 reps)

Round 9 and 10: 90% effort (Shoot for 1-2 reps)
A FEW KEY POINTS:

1.) FORM is important today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.

2.) Effort is how you feel TODAY, not your all time best

3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.

4.) Advanced athletes: Feel free to make these chest-to-bar OR 3-5 Muscle-Ups

Workout

Metcon (4 Rounds for reps)

4 Rounds:

Min. 1) Max American KB Swings 53/35

Min. 2) Max Burpee Box Jumps 24/20″

Min. 3) Rest
This NEEDS to be an “all out” effort to really hit that stimulus.

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat

20:00 to build to a heavy

20 Rep Back Squat

* I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.
LAST WEEK of 20 REP! I know you are thankful!

GOAL is to increase 5-10# from last week! THIS IS your final week! Lets hit a PR and make sure you record it in WODIFY!

Workout

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

7 Cal Assault Bike or Cal Row

3 Hang Power Cleans 135/95

7 Wall Balls 30/20lb.

3 Jerks 135/95

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

8:00 AMRAP (Easy pace)

200m Run

10 Scapula Pull-ups

10 Alt. Groiner

10 PVC Shoulder Pass Through

10 Ring Row

Workout

“Sir Charles” (Time)

Hero WOD: “Sir Charles”

For Time

1000 meter Weighted Run

Directly into, 5 Rounds of:

10 Chest-to-Bar Pull-ups

30 Air Squats

Directly into:

1000 meter Weighted Run

Wear a weight vest (20/14 lb)
Background: “Sir Charles” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron that features three couplets with a running clock.

BLK LBL Fitness Club – CrossFit®

Workout

Metcon (Time)

“A Chipper” * Can do with Partner if you want… if not TACKLE SOLO!

35min. Running Clock…

50 Cal Row

50 HSPU’s or Seated DB Press

50 Deadlifts 185/125

50 Toes-To-Bar

50 Box Jump Overs 30/24

50 Toes-To-Bar

50 Deadlifts 185/125

50 HSPU’s or Seated DB Press

50 Cal Row