WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS (8:00 CAP)

100m Row

10 Alt Groiners

10 Scap Push-Ups

10 Plank to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row or 1:00 Air Squats + 1:00 Up Downs

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows or 10 Strict Pull-Ups

3 Wall Walks or walk out push ups

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

5 SETS

1:00 Wall Sit

1:00 Weighted Plank

1:00 Rest

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)*

MVMT 1 – Single Unders

MVMT 2 – High Single Unders

MVMT 3 – Alt Right & Left Foot

MVMT 4 – Backwards

*2 Rounds of each movement

Into…

3 ROUNDS *

5 Snatch Grip Romanian DL

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Grip Push Press (back rack)

5 Hang Power Snatch

*Virtual = modify with a single DB

Extended Warm-up

Metcon (Weight)

EVERY 1:30 FOR 5 SETS

25 Double Unders

5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

** VIRTUAL = 10 Alt DB Snatches (build if possible)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatch (115/80))

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatch (135/95)

(Score is Reps)

Virtual Workout – Limited Equipment

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

22 Alt DB Snatches

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

16 Alt DB Snatch (heavier than rd 1)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

10 DBL DB Squat Cleans

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max DBL DB Squat Cleans (heavier than rd 3 if possible)

(Score is Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)*

MVMT 1 – Single Unders

MVMT 2 – High Single Unders

MVMT 3 – Alt Right & Left Foot

MVMT 4 – Backwards

*2 Rounds of each movement

Into…

3 ROUNDS *

5 Snatch Grip Romanian DL

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Grip Push Press (back rack)

5 Hang Power Snatch

*Virtual = modify with a single DB

Extended Warm-up

Metcon (Weight)

EVERY 1:30 FOR 5 SETS

25 Double Unders

5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

** VIRTUAL = 10 Alt DB Snatches (build if possible)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatch (115/80))

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatch (135/95)

(Score is Reps)

Virtual Workout – Limited Equipment

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

22 Alt DB Snatches

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

16 Alt DB Snatch (heavier than rd 1)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

10 DBL DB Squat Cleans

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max DBL DB Squat Cleans (heavier than rd 3 if possible)

(Score is Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Slam Ball (30/20)|(20/10) or DB Ground to Overhead (30/20)

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

-Rest 1:00 b/t Sets-

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Slam Ball (30/20)|(20/10) or DB Ground to Overhead (30/20)

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

-Rest 1:00 b/t Sets-

(Score is Time)