WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Group Run

Immediately into…

3 SETS (w/ Empty Barbell)

5 Slow Good Mornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

5 Power Clean (115/75)|(75/55)

10 Hang Power Clean

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

400m Run

20 Power Clean (115/75)|(75/55)

30 Hang Power Clean

*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed

(Score is Time)

KG BB: (50/35)|(35/25)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Thoracic Rotations

10 Scap Pull-Ups

10 Alt Groiners

Into…

AMRAP x 6 MINUTES

10 Tight Kipping Swings

10 Alt Box Step Ups (lower than workout height)*

10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Bar or Ring Muscle Up Practice or Skill on bar where skill is needed

MIN 2 – 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Ring or Bar Muscle Up

6 Push Jerk (155/105)|(115/75)

9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up

MU Option 2: 6 Ring Rows or Strict Pull-Ups

KG BB: (70/55)|(50/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS

1:00 Bike, Run, Row, Ski*

20 Alt Lunges**

10 Plank Rotations

*Athlete choice.

**Switch to Box Step Ups after 2 Rounds.

Workout

Metcon (No Measure)

EMOM x 25 MINUTES*

MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)

MIN 2 – :45 Max Strict Box or Ring Dips

MIN 3 – :45 Plank Hold (Plate on Back Optional)

MIN 4&5 – 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

KG DB: (15/9)|(9/7)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Hollow Hold

(Score is Total Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

-GENERAL WARM-UP-

AMRAP x 5 MINUTES

30 Single or Double Unders

10 Tempo Air Squats (2121)

10 Intentional PVC Passes (belly tight!)

10 Single Plate Press (:01 Pause OH)

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

-QUICK OHS DRILL-

2 SETS w/ Empty Barbell…

5 Hang Muscle Snatch

5 Behind the Neck Press (Snatch Grip)

:10 Active OH Hold (Pressing Up Strong!)

3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)

Strength

Overhead Squat (3×5)

3×5

Overhead Squat (Moderate-Heavy)*

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20-16-12

Squat Snatch 95/65

Burpee Over BB

400m Run

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike/ski/row

2 ROUNDS

10 Jumping Lunges

10 Banded Pull Aparts

10 Over and Backs with Band

Into…

2 ROUNDS*

5 Hang Power Snatch

5 Slow OHS

10 Scap Push-Ups

10 V ups

Weightlifting

Snatch Complex

Every 1:30 X 8 Rds

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

Workout

Metcon (AMRAP – Rounds)

Every 3:00 X 6 Sets*

10 Jerks 115/75

10 Toes to Bar

10 Hang Power Cleans 115/75

10 Handstand Push UPs or Hand release Push Ups

*Add 1 rep every round (10 – 11- 12- 13 …) If you cannot finish a round in 3 min, start back at 10’s

(Score is Round You made it to)