WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 DB Toe Taps

10 Scap Push-Ups

10 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Single Unders

10 Scap Pull-Ups

10 Push-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps

MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps — PICK A SKILL YOU WANT TO WORK ON

(No Measure)

Workout

Metcon (Time)

EVERY 3:00 FOR 5 SETS

15 Burpees

30 Air Squats

50 Double Unders

(Score is Total Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

On 3:00 x 5 Rounds

10 DB Push Press

:30 OH Hold

:30 Hollow Rock Hold

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)**

Push Jerk**

*Complete a 200m Run after each full set.

VIRTUAL = Double DBs

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

On 3:00 x 5 Rounds

10 DB Push Press

:30 OH Hold

:30 Hollow Rock Hold

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)**

Push Jerk**

*Complete a 200m Run after each full set.

VIRTUAL = Double DBs

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:00 Bike

:30 Bar or Ring Hang

10 Kip Swings (Bar or Ring) or KBS

10 KB Deadlifts

8 RKBS

6/6 Single Arm KB Push Press

Workout

Metcon (Time)

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups*

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike *

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

*MU/CTB Alternative = 10/10 KB Bent Over Row

* Bike Alternative = 200m Run

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:00 Bike

:30 Bar or Ring Hang

10 Kip Swings (Bar or Ring) or KBS

10 KB Deadlifts

8 RKBS

6/6 Single Arm KB Push Press

Workout

Metcon (Time)

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups*

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike *

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

*MU/CTB Alternative = 10/10 KB Bent Over Row

* Bike Alternative = 200m Run

(Score is Time)