WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10 Air Squat

25’ Duck Walk

10 Up Downs

10 Samson Stretch

25’ Broad Jump

Strength

Front Squat (5×3 (30×1)*)

*Moderate loading across all sets.

Metcon

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

5/5 Single Leg Bodyweight or DB RDLs

10 Alt. Step-Ups

Metcon

Metcon (Time)

FOR TIME

400m Run

into…

5-10-15-20-15-10-5

DBL DB Deadlift

Box Jump

into…

400m Run

16:00 Hard Cap

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

I. With a Partner…

60/50 Cal Bike For Time*

(Max time 4:00)

*Partner resting performs banded hip march or banded glute bridges

II. EMOM x 8 MINUTES

Odd → 5 SA KB Deadlifts + 25’ KB FR Lunges (Right arm then Left arm)

Even → 5 KB Strict Press + 25’ KB OH Walk (Right arm then Left arm)

Metcon

Metcon (No Measure)

“DOUBLE EMOM”

EMOM x 8 MINUTES

MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35)

MIN 2 – 25 Push-ups

-Rest 2:00 b/t EMOMs-

EMOM x 8 MINUTES

MIN 1 – Max KB Suitcase Lunge (70/53)|(53/35)

MIN 2 – 5/5 KB Single Arm Push Press

Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

NOT FOR TIME

75 Curls w/ Band

75 Tricep Pull-Down w/ Band

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Single Arm Ring Rows

5 Knee Push-Ups

10 Alt. Lunges

5 Plate Deadlifts

:30 Plate Overhead Hold

Metcon

Metcon (3 Rounds for reps)

3 SETS

:45 Max Rep Ring Rows

-:15 Rest-

:45 Max Rep Push-Ups

-:15 Rest-

:45 Max Plate Ground to Overhead

-:15 Rest-

:45 Max Rep Jumping Alt. Lunges

-:15 Rest-

-No Additional Rest b/t Sets-

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Clam Shells Each Side

15 Glute Bridge-Ups

15 Arm Haulers

-Rest as needed b/t Sets-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

I. Reverse Tabata

8 Sets of…

10s Bike Sprint

20s OFF

II. Barbell Warm-up

6 Reps of Each Movement…

1.Snatch Deadlift

2.Behind The Neck Strict/Push Press

3.Kang Squat

4.High Hang Muscle Snatch

5.High Hang Power Snatch

6.Hang Power Snatch

7.Overhead Squat

8.Hang Squat Snatch

Strength

Metcon (6 Rounds for weight)

SNATCH COMPLEX

E3MOM x 18 MINUTES…

1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Squat Snatch (115/75)|(95/65)

12 Toes to Bar

18/14 Cal Row

Cool Down

Metcon (No Measure)

5:00 Flow Stretching