WOD

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)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

5 Bootstrappers + 5 Burpees

15ft Bear Crawl

10 Groiners + 10 Air Squats

10 Elbow Punches + 5 Press from Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

500m Row

21 Air Squats

15 Shoulder to Overhead (95/65)|(65/45)

-Rest 3:00-

AMRAP x 3 MINUTES

Max Burpee to Target*

*Ideal target height is 6″ above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

2-4-6-8-10-8-6-4-2*

DB DBL Bicep Curls (35/25)|(25/15)

DB DBL Bent Over Row

*For both movements, both arms move at the same time.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Play a game!

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Alt. Lunges

MIN 3 – 15/10 Cal. Bike

MIN 4 – :45 Max Ring Rows