WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3-2-1)

ON A 15:00 RUNNING CLOCK…

Build to a MODERATE set of Complex

3 Snatch grip Deadlifts + 2 Hang Power Snatches + 1 OH Squat

*FORM IS PRIORITY

(Score is Load)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets for Skill:

5 Right Sided Hang Power Snatches + 5 OH Lunges

5 Left Sided Hang Power Snatches + 5 OH Lunges

-Rest 1:00-

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
SCALE WEIGHT if needed

Virtual Workout – Limited Equipment

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

12 R DB Snatch (53/35)

12 L DB Snatch

12 Air Squats

(Score is Each Set for Time)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog or :30 Cardio

5/5 Single Arm Ring Rows or Backpack High Pulls

8/6 Cal. Bike or :30 Alt. Lunges

10 Alt. KB/BP Strict Press

5 Plank to Pike

Workout

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

12/10 Cal Bike

12 Up-Down + Broad Jump

12 Ring Rows

-18:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

200m or 1:00 Run

:30 Alt. Jumping Lunges

12 Up-Down + Broad Jump

12 Backpack Bent Over Row

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank UP Downs

10 Scap Pull Ups or Push Ups

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of American KB Swing (53/35)

MIN 2 — :50 Max Reps Goblet Squats

MIN 3 — :50 Max Reps Flutter Kicks Holding KB

Score is total of Min 1 and 2 for each round (3 min)

Finisher

Metcon (AMRAP – Reps)

3 SETS

1:00 Max Cals on Bike/Ski/Rower/Run

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Cardio)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank UP Downs

10 Scap Pull Ups or Push Ups

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of American KB Swing (53/35)

MIN 2 — :50 Max Reps Goblet Squats

MIN 3 — :50 Max Reps Flutter Kicks Holding KB

Score is total of Min 1 and 2 for each round (3 min)

Finisher

Metcon (AMRAP – Reps)

3 SETS

1:00 Max Cals on Bike/Ski/Rower/Run

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Cardio)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – Toe tap to medicine ball or backpack

Movement 2 – Air Squats to medicine ball

Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack

Movement 4 – Reverse bodyweight lunges

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

4-8-12-16-20…etc

Med Ball Squat Cleans

Med Ball Reverse Lunges

Alt. Plank Med Ball Taps

(Score is Total Reps)

Workout – HOME

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

4-8-12-16-20 …

Backpack Squat Cleans

Backpack Alt. Reverse Lunges

Alt. Plank Backpack Taps

(Score is Total Reps)

Optional Finisher

Metcon (No Measure)

2:00 Barbell Quad Smash/Side or Couch Stretch

(No Measure)