WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

1:00 Single or Double Unders

10 Plank to Pike w/ :01 Hold in Pike

10 Hollow Rocks

:30 Front Rack Alt. Elbow Punches

5 Strict Press w/ :03 OH Hold

Into…

Shoulder & Trap Smash w/ Empty Barbell…

2-3 SETS x 10 Passes / Each Arm

Strength

Shoulder Press (2RM)

EVERY 1:30 X 10 Sets

Build to 2RM Strict Press

(Score is Weight)

Workout

Metcon (5 Rounds for reps)

5 SETS

ON A 2:30 RUNNING CLOCK…

8 Strict Press (95/65)|(65/45)

10 Hang Clean and Jerks

Max Double Unders in Remaining Time…

-Rest :30 b/t Sets-

(Score is DU in each round)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Bike

2 ROUNDS

15 Jumping Jacks

12 Lunges

6/6 SA Bent Over Row

Into…

2 ROUNDS

12 Hollow Rocks

10 Goblet Lunges

6 Ring Rows

Skill

Metcon (No Measure)

10:00 EMOM

Min 1: 4-8 Pull Ups or Pull Up Progressions

Min 2: CHOICE SKILL*

*Suggestions:

HSPU

Muscle Ups

Pistols

T2B

Toes through Rings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunge (50/35)|(35/20)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike

2 ROUNDS

15 Jumping Jacks

12 Lunges

6/6 SA Bent Over Row

Into…

2 ROUNDS

12 Hollow Rocks

10 Goblet Lunges

6 Ring Rows

Skill

Metcon (No Measure)

10:00 EMOM

Min 1: 4-8 Pull Ups or Pull Up Progressions

Min 2: CHOICE SKILL*

*Suggestions:

HSPU

Muscle Ups

Pistols

T2B

Toes through Rings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunge (50/35)|(35/20)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (Easy)

10 Glute Bridges

5 Inch Worms

Into…

1 ROUND

1:00 Row (Mod)

10 KB Deadlift

20 Mountain Climbers

Into…

1 ROUND

1:00 Row (Hard)

10 KB Swings

10 Up-Downs

Strength

Deadlift (2RM)

Every 1:30 X 10 Sets

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

27-21-15-9

Deadlifts (225/155)|(155/105)

Cal Row

Ab Mat Sit Ups

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (Easy)

10 Glute Bridges

5 Inch Worms

Into…

1 ROUND

1:00 Row (Mod)

10 KB Deadlift

20 Mountain Climbers

Into…

1 ROUND

1:00 Row (Hard)

10 KB Swings

10 Up-Downs

Strength

Deadlift (2RM)

Every 1:30 X 10 Sets

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

27-21-15-9

Deadlifts (225/155)|(155/105)

Cal Row

Ab Mat Sit Ups

(Score is Time)