WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

10 Groiner + Twist

8 Med Ball G2OH

6 Med Ball Jumping Squats

Into…

200m Run

Strength

Back Squat (1×6 / 1×4 / 1×2 )

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

10 Groiner + Twist

8 Med Ball G2OH

6 Med Ball Jumping Squats

Into…

200m Run

Strength

Back Squat (1×6 / 1×4 / 1×2 )

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

10 Tempo Push-Ups (31X1)

10 Slow Single DB Sumo Stance Good Morning

10/10 Half Kneeling Shoulder Presses

10 Box Step Overs

Post-Workout Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8-12 Tricep Kickbacks

8-12 Single DB Skull Crushers

Max Banded Tricep Extension

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 DB Push Press (35/20)|(20/15)

25 DB Renegade Rows

50 Box Jump Overs (20)

25 DB Renegade Rows

50 DB Push Press

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 DB Push Press (35/20)|(20/15)

50 DB Renegade Rows

100 Box Jump Overs (20)

50 DB Renegade Rows

100 DB Push Press

*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row/Ski/Bike/Run

9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row/Ski/Bike/Run

9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)