WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES

20 Single Unders

10 DB Deadlifts

8 Bicep Curls

6 Strict Press

4 Hang Power Cleans

Workout

Metcon (Time)

FOR TIME

150 Double Unders

50/40 Cal Row or 800m Run

30 DB Push Jerks

30 DB Hang Power Cleans

30 DB Burpee + deadlift

150 Double Unders

50/40 Cal Row or 800m Run

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES

20 Single Unders

10 DB Deadlifts

8 Bicep Curls

6 Strict Press

4 Hang Power Cleans

Workout

Metcon (Time)

FOR TIME

150 Double Unders

50/40 Cal Row or 800m Run

30 DB Push Jerks

30 DB Hang Power Cleans

30 DB Burpee + deadlift

150 Double Unders

50/40 Cal Row or 800m Run

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 Cap)

10 Cal Bike

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Strength

Metcon (Weight)

E2MOM x 12 MINUTES

5 SA DB Deadlifts R

5 SA DB Snatch R

5 SA Push Press R

5 SA Front Squats R

5 SA DB Deadlifts L

5 SA DB Snatch L

5 SA Push Press L

5 SA Front Squats L

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (115/75)| (75/55) OR PVC Pipe for Skill acquisition

MIN 2 – 20 Alt DB Snatches (35/25)

MIN 3 – 200m Jog or :25 out and back

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 Cap)

10 Cal Bike

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Strength

Metcon (Weight)

E2MOM x 12 MINUTES

5 SA DB Deadlifts R

5 SA DB Snatch R

5 SA Push Press R

5 SA Front Squats R

5 SA DB Deadlifts L

5 SA DB Snatch L

5 SA Push Press L

5 SA Front Squats L

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (115/75)| (75/55) OR PVC Pipe for Skill acquisition

MIN 2 – 20 Alt DB Snatches (35/25)

MIN 3 – 200m Jog or :25 out and back

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 DB Deadlifts

10 DB Shoulder Presses

10 Lunges

:30 Alt. Plank Shoulder Taps

Skill

Metcon (No Measure)

5 SETS ON A 15:00 CLOCK…

10/10 Bulgarian Split Squats (holding DB at side)

10 Glute Bridges (pause :02 at top)

:30 Hollow Rock Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20 Single DB Lunges (35/20)

20 DB Ground to Overhead

10 V Ups

-Rest 2:00-

AMRAP x 4 MINUTES

10 Single DB Lunges

10 DB Ground to Overhead

5 V Ups

(Score is Rounds + Reps)