WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

PARTNER 1:

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

500m Row

60 Power Clean (135/95)|(95/65)

1000m Row

40 Power Clean (155/105)|(115/75)

1500m Row

20 Power Clean (185/125)|(135/95)

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Suggested Flow…

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

(No Measure)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike

5 Burpee Broad Jumps

10 KB Deadlifts

10 MB Front Squats

Into…

1 ROUND

:30 Bike

:30 Arm Haulers

8 Russian KB Swings

8 MB Push Presses

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2..

AMRAP x 14 MINUTES

60 Cal. Bike

60 Russian KB Swings

60 Wall Balls

*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:45 Alt. V-Ups

:15 Rest

:45 Arm Haulers

:15 Rest

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

100m Run

Into…

AMRAP x 5 MINUTES

20 Mountain Climbers

10 Step Ups

5/5 SA KB Push Press

Into…

100m Run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Alt. KB Push Press*

100m Run

12 Alt. KB Suitcase Step-Ups

*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 Box Step Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 MINUTES

MIN 1-4 – Run 800m

MIN 5-8 – AMRAP of…

3 Wall Walk

15 Slam Balls (30/20)|(20/10)

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Run 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)|(35/20)

4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)