WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row with ½ Slide in

10 Alt. Step-Ups

5/5 Single Arm DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

250m Row

17 Box Jumps

9 DB Strict Press

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Foam Roll Upper Back/T-Spine

1 ROUND…

5 Inch Worm + Push-Up

10 Double DB Sumo DL

10 Double DB Bent Over Row

2 ROUNDS…

10 Scap Push-Ups

5 Bootstraps

10 Double DB Swings

10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:

5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength

Bench Press (4 x Max Reps)

4 SETS

Max Reps BW Bench Press*

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/20)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R
Score is weight on the DB.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

8/8 SA KB Strict Press

8/8 Single Leg Step Ups*

Workout

Metcon (Time)

3 ROUNDS FOR TIME

9 Push-Ups

12 KB SDHP

15 Single KB Alt. Step-Ups

-10:00 Hard Cap-

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MOVT 1 – DBL DB Gun Hold

MOVT 2 – DB Tricep Extension

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Row (EZ → Mod → Hard)

10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings

10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-