WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

FOR TIME (8:00 CAP)

200m Run (EZ)

Into…

3 ROUNDS

5 Push-Up to Pike

10 Bootstrappers

10 Air Squats

Into…

200m Run (Moderate)

Workout

Metcon (AMRAP – Rounds and Reps)

EVERY 4:00 x 5 SETS

300m Run

Then in the remaining time…

AMRAP of:

12 HR Push-Ups

20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back and IT Band

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners + Torso Twist

5 Inch Worms + Push-Up

Into…

3 ROUNDS

3 Snatch Grip Deadlift

3 Snatch Grip Hang High-Pulls

3 Snatch Grip Hang Muscle Snatch

3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Power Snatch (135/95)|(95/65)

6 Bar Muscle-Ups *

*Burpee Pull Ups or Banded Pull Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 PVC Pass Thrus

10/10 Around the World PVC Pass Thrus

10 Tempo Air Squats (3111)

Into…

3 ROUNDS

10 PVC Overhead Squats

10 Alt. Samson Lunges

10 Bootstrappers

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)

10/10 Bulgarian Split Squats OR 20 Alt Pistols (or practice)

(No Measure)

Workout

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Moose Antlers

10 Straight arm lifts

10 thumps up arm lifts

10 90 degree arm lifts

10 thumbs up 90 degree arm lifts

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups

*Increasing pace on the Row each round (EZ→ Mod → Hard)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Jump Over (24/20)

Min 4 – :50 Ring Muscle Ups or Practice / Toes through Rings / Practice kip swing on Rings

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 ROUNDS

5 Clean Deadlift

5 Hang Muscle Cleans

10 Elbow Punches

5 Strict Press

10 Scap Pull-Ups

10 Kip Swings

Skill

Metcon (No Measure)

10:00 SKILL EMOM

Min 1: Pull Up skill work! PRACTICE next progression (butterfly, kipping)

Min 2: 5 Hang Power Cleans (Work on cycling efficiently)*

* Work up to 10-20# heavier than workout weight

(No Measure)

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9-6-3

Hang Clean and Jerks (115/75)|(75/55)

Pull-Ups

*100m Run After Each Full Set.

(20:00 CAP)

(Score is Time)