WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Jumping Jacks

10 Bootstrappers

5/5 Split Squat

Into…

2 ROUNDS

10 Strict Press

10 Ring Rows or 5 Strict Pull Ups

10 Alt V Ups

Weightlifting

Push Press

4 Sets:

8 Barbell Push Press

10 Barbell Bent Over Rows (Supinated)

Rest 2min. Repeat

Workout

Metcon (5 Rounds for reps)

5 Sets of:

2:00 AMRAP:

12/9 Cal Assault Bike Sprint

8 Alt. DB Snatches 70/50

Max Toes-To-Bar in remaining time

Rest 1min
** If you dont have :45 to complete T2B, scale down the reps

Accessory Work

Metcon (No Measure)

3-4 Sets of Max Effort Banded Pull-Aparts

*Rest 90sec. Between Sets

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Bike/Ski/Row/Run

Into…

3 ROUNDS

10 Reverse Lunges

30 Single Unders

10 Air Squats (back squats with BB rounds 2,3)

Weightlifting

Back Squat (20)

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.

Workout

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 Pull-Ups

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

6:00 AMRAP (easy pace)

10 Cal Bike

10 Empty Barbell RDL

10 Scapula Push-ups

10 Box Step-ups

Immediately into 5:00-10:00 of warming up the deadlift to workout weight.

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
** Wear Vest 20/14

US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

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)