WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1-2 ROUNDS (5 MIN CAP)

20 Med. Ball Toe Touches*

4 Medicine Ball Deadlifts

20 Single-Unders → Double-Unders

4 Medicine Ball Deadlift + Shrugs

:20 Hollow Rock → 10 Tuck-Ups

4 Medicine Ball Power Cleans

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

50 Double-Unders

20 Medicine Ball Power Cleans

15 Tuck-Ups

Optional Finisher

Metcon (No Measure)

2-3 SETS

30 Russian Twists

15/15 Side Hip Raises

1:00 Glute Bridge Hold

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MIN CAP)

5 Ring Rows

5 Inch Worms w/pus-up

1:00 Row

10 KB Sumo Deadlift High Pulls

Immediately into a trial run …

:30 Row @ a Moderate Pace

:30 Recovery Row

Rest for 2-3 minutes before officially starting the workout!

Workout

“ALL IN” (8 Rounds for distance)

4 SETS

:30 Max Meter Row

:30 Rest

-Rest 2:00-

4 SETS

:30 Max Meter Row

:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

Optional Finisher

Metcon (No Measure)

2 SETS

10 Scap Push-Ups

5/5 Single Arm DB Bent Over Row

10/10 Single Leg RDL

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND…

25ft Butt Kickers

25ft High Knees

25ft High Skips

25ft Partner Banded Running (25ft Each Partner)

AMRAP x 6 MINUTES…

5 MB Front Squats

5 MB Push Press to Target

5 MB Thrusters

100m Run

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

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

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap-