WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

E-Z 500m Row

into…

3 ROUNDS FOR QUALITY (feel the positions!)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Strength

Clean and Jerk (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Air Squats (Single DB Front Rack Optional)

8 DB Glute Bridge-Ups (Place the DB at the waist during these)

4/4 SA DB Hammer Curl + Press

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Power Cleans

6 DB Push Jerks

9 DB Front Squats

-Rest 2:30-

Repeat!

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Easy pace on Bike/Row/Ski

Then…

ALT EMOM x 12 MIN:

Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then…

1:00 Hard pace on Bike/Row/Ski

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU

Finisher

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MIN CAP)

15/10 Cal. Row → 18/14 Cal. Row

10 Up-Downs → 10 Jumps over the erg

20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog

MOCK RUN (3 MIN CAP)

EMOM x 3 MINUTES

MIN 1 – MAX Cal. Row

MIN 2 – MAX Burpees Over The Erg

MIN 3 – Rest

Workout

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 – 20/15 Cal. Row

MIN 2 – 10,12, or 15 Burpees Over the Erg (Athlete Choice)

MIN 3 – Rest
Score is number of cals you maintain through the workout.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

PART 1

3 minutes Bike or Row…

Min 1: Easy

Min 2: Moderate

Min 3: Hard

PART 2

AMRAP x 5 MINUTES

10 Tempo Air Squat (31X1)

8 Up Downs

6 Push Up to Down Dog

4 Broad Jumps

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-