WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Samson Lunges

12 Alt. Groiners

:20 Overhead Plate Hold

Into…

3 ROUNDS

8/8 Tempo Split Squats

10 Plate OH Strict Press

12 Plate Sumo Deadlifts

100m Run (EZ→ Mod→ Hard)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH (45/35)|(35/25)

Max Plate Overhead Flutter Kicks

-No Additional Rest b/t Sets-

(Score is Total Reps)

Post-Workout Strength

Metcon (No Measure)

10:00 EMOM SKILL

Min 1: Athlete Choice 1

Min 2: Athlete Choice 2

*CHOOSE 2 movements you want to practice and improve on… examples are butterfly pull ups, muscle ups, HSPU, double unders, pistols, toes to bar… the list goes ON!

(Score is Weight)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ-Mod)

10 Slam Ball Deadlifts

10 Elbow Punches

10 Good Mornings

Into…

2 ROUNDS

:40 Row (Mod-Hard)

8 Slam Ball G2O

5 Hang Muscle Clean

Following the warm-up go into your teaching of the Power Clean.

Workout

Metcon (Time)

FOR TIME

1000/800m Row or 800m Run*

60 Slam Balls (30/20)|(20/10)

30 Power Cleans (155/105)|(115/75)

60 Slam Balls

1000/800m Row or 800m Run*

*If you start on rower, finish on 800m Run; if you start on the 800m Run, finish on the Row

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

400m Lung Walk

—FEEL THE GLUTE BURN—

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ-Mod)

10 Slam Ball Deadlifts

10 Elbow Punches

10 Good Mornings

Into…

2 ROUNDS

:40 Row (Mod-Hard)

8 Slam Ball G2O

5 Hang Muscle Clean

Following the warm-up go into your teaching of the Power Clean.

Workout

Metcon (Time)

FOR TIME

1000/800m Row or 800m Run*

60 Slam Balls (30/20)|(20/10)

30 Power Cleans (155/105)|(115/75)

60 Slam Balls

1000/800m Row or 800m Run*

*If you start on rower, finish on 800m Run; if you start on the 800m Run, finish on the Row

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

400m Lung Walk

—FEEL THE GLUTE BURN—

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

10 Scap Pull-Ups

5/5 Moose Antlers

5 Jump Squats

5 BB Front Squat (21X1)

Strength

Thruster (Build to a Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Metcon (No Measure)

400m Jog

100 Sit Ups

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

10 Scap Pull-Ups

5/5 Moose Antlers

5 Jump Squats

5 BB Front Squat (21X1)

Strength

Thruster (Build to a Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Metcon (No Measure)

400m Jog

100 Sit Ups