WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP*

3-4 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

(Score is Load)

Workout

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 Round (2:00 CAP)

5 Bootstrappers

10 Glute Bridge Ups (:02 Pause at top)

:15/:15 Front Rack Hold

2 Rounds (3:00 CAP)

:30 Row

10 RKBS

:15/:15 Front Rack Hold

:30 Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20 Russian KB Swing

20/15 Cal. Row

50m Double KB Front Rack Carry

1:00 Plank Hold

(Score is Rounds + Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND (2:00 CAP)

:30 Single Arm DB Front Rack Carry/Arm

10 Up-Downs

10 Air Squats

:30 Tuck Hold

-:30 Rest-

1 ROUND (2:00 CAP)

:30 Single Arm DB Overhead Carry/Arm

10 Burpees

5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat

:30 Tuck Hold

-:30 Rest-

1 ROUND (2:00 CAP)

10/10 Single Arm DB Thrusters/Arm

10 Burpees Over the DB

:30 Tuck Hold

Workout

“RIGHT & LEFT” (3 Rounds for reps)

AMRAP x 5 MINUTES

10 Right Arm DB Thrusters

8 Burpees Over DB

10 Left Arm DB Thrusters

-2:00 Rest-

AMRAP x 4 MINUTES

8 Right Arm Thrusters

6 Burpees Over DB

8 Left Arm DB Thrusters

-2:00 Rest-

AMRAP x 3 MINUTES

6 Right Arm DB Thrusters

4 Burpees Over DB

6 Left Arm DB Thrusters

(Score is Rounds + Reps For Each AMRAP)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

2 ROUNDS

1:00 Bike

10 Tempo Push-ups (31×1)

10/10 Single Arm Tempo DB Floor Press (3331)

10/10 Single Arm DB Arnold Press

2 ROUNDS

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Bike

*Warm should be performed with a light-moderate DB…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Bike

15 DB Bench Press (50/35)|(35/20)*

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND (:45 ON // 15 OFF)

MVMT 1 – Burpees

-:15 Rest-

MVMT 2 – Row

-:15 Rest-

MVMT 3 – Knee Push-Ups

-:15 Rest-

MVMT 4 – KB Sumo Deadlifts

-:15 Rest-

MVMT 5 – Alt. Deadbugs

Workout

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 MAX Cal. Row

1:00 MAX Box or Bench Dips

1:00 MAX KB SDHP

1:00 MAX Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)