WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Hops

MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65) OR DB Front Rack Lunges

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

200m Jog

5/5 KB (or Backpack) Hip Pops

8 KB (or Backpack) Alt. Lunges (goblet hold)

16 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/8 Single Arm Russian Kettlebell Swings

8 KB Alt. Step-ups (Goblet Hold)

8 Sit-ups

-REST 2:00-

AMRAP x 6 MINUTES

6/6 Single Arm Russian Kettlebell Swings

6 KB Alt. Step-ups (Goblet Hold)

6 Sit-ups

(Score is Rounds + Reps Each AMRAP)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/8 Single Arm Backpack Swings

8 Backpack Front Rack Alt. Lunges

8 Sit-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

6/6 Single Arm Backpack Swings

6 Backpack Front Rack Alt. Lunges

6 Sit-Ups

(Score is Rounds + Reps Each AMRAP)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

4 Rds:

5 Push Up to Downward Dog

10 alt Scorpions

10 Up Downs

5 Single DB or WB Thruster

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500m Row

40 Wall Balls or DB Thrusters

30 Burpees

-1:30 Rest-

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Rest

:45 Plank Hold

:15 Rest

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

400m Run

4 Rds:

5 Push Up to Downward Dog

10 alt Scorpions

10 Up Downs

5 Single DB or WB Thruster

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500m Row

40 Wall Balls or DB Thrusters

30 Burpees

-1:30 Rest-

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Rest

:45 Plank Hold

:15 Rest

(No Measure)

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)