WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Cal Row

10 Alt. Samson Lunge Stretches

10 Up-Downs

20 Mountain Climbers

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Warm-up (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (6 min. cap)

50m Skip

50m Jog

8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*

50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

100m DBL DB Farmer Carry (Heavy)

50 Double-Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB Bent Over Rows

20 Alt. Penguin Heel Taps

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

BLK LBL Fitness Club – ZM:30

Extended Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Burpees

10 Air Squats

5/5 DB Sumo Deadlift

10 Medicine Ball Push Press (throw to a target)

5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)

Workout

Metcon (2 Rounds for time)

2 SETS

5 ROUNDS FOR TIME

10 Wall Balls

10 Alt. DB Snatch

Rest 3:00 b/t Sets

-16:00 Hard Cap-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2-3 SETS FOR QUALITY

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

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

Max Deadlifts (275/185)|(185/125)