WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Tabata Bike Intervals (8 rounds, 4:00 total)

:20 Bike/ :10 Rest

Immediately into…

2 ROUNDS

5 DB Deadlifts

5 DB Front Squats

5 DB Shoulder Press

Workout

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 5 DB Squat Clean Thrusters

MIN 2 – 10/8 Cal. Bike

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:30 Bike (Moderate Pace)

:30 Tuck Hold

:30 Arch Hold

8/8 Single Arm DB Thruster (Light/Moderate)

Workout

Metcon (4 Rounds for reps)

4 SETS NOT FOR TIME

3/3 DB Turkish Get-Up*

15 DB Bent Over Row (2121)

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

Finisher

Metcon (Calories)

IN TEAMS OF 3…

ON A 10:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS EACH (4 min cap)

P1 (pacer):

10 Air Squats

5 Burpees

5 DBL KB Strict Press

:20 DBL KB Front Rack Hold

P2: Rowing @ Easy Pace

Immediately into …

2 ROUNDS EACH (4 min cap)

P1 (pacer):

10 Jumping Alt. Lunges

5 Push-Ups

5 DBL KB Push Press

:20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum)

P2: Rowing @ Moderate Pace

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 14/12 Cal Row

MIN 2 – 12 Alt. KB Front Rack Lunges

MIN 3 – 12 KB Push Press

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-