WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

,: Front Squat (5-5-5-5)

4 Total Working Sets:

5 Heavy Front Squats (building)

Immediately into;

1min. of Max Effort Pull-Ups*

Rest 2min

*Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have to break, then keep the rest breaks short, as you only have 1min.
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Metcon

Metcon (Time)

For Time:

100 Alt. DB Snatches 50/35

50 DB Power Cleans 50/35s

*EMOM 7 Wall Balls 20/14

*Start with the Wall Balls

*You may break up the snatches and cleans in any format you like 🙂

*RX+ 30/20lb ball
Time Cap 16:00

BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (Weight)

0:00 – 18:00

4-5 sets:

6-8 Push Press

Immediately into;

Max Effort Weighted Hanging Knee Raises**

Rest 90sec

*Push Press should be 5%+ more than last weeks Push Press.

** Hold DB between feet
push press weight is score

Workout

Metcon (Distance)

20:00 – 30:00

In Teams of 2:

Max Meters On The Rower

(Switching Every 250 meters or Every 45sec.)

*GO HARD… Want a challenge… hold plank while partner is rowing.

Finisher

Metcon (No Measure)

TABABA CORE

4:00 Tabata of core choice:

Suggestions:

V Ups

Sit Ups

GHD

Russian Twists

Toes to Bar

BLK LBL Fitness Club – CrossFit®

Strength

Metcon (Weight)

4 Sets:

6-8 Close Grip Bench Press

Immediately into;

6-8 Narrow Stance Deadlifts

Rest 2min.

** build up to starting weight then do 4 “working sets”

*Building in weight for each movement
Score is bench press

Workout

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

10 Front Rack Lunges 95/65lbs.

15 Wall Balls (20/14lb.)

20 American KB Swings 53/35lb.

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:

10/7 Calorie Assault Bike

2 Power Clean and Jerks

*Climbing in weight to the heaviest #’s you can hit.

Workout

Metcon (Time)

2 Rounds For Time:

50 Push Jerks 95/65

25 Toes-To-Bar

*EMOM complete 4 Burpees!

*Start with Burpees

*You must finish all 50 jerks before going to the TTB.

*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.

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.
Try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. DIG DEEP!

Workout

Metcon (4 Rounds for reps)

4 ROUNDS of:

3min. AMRAP:

15/12 Cal Row

Immediately into;

As many rounds as possible in remaining time of:

5 Pull-Ups

6 Push-Ups

7 Front Squats 95/65lbs.

Rest 1 min