WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (You go, I go)

30:00 AMRAP

200m Run

12 Burpee Over Bar

10 Deadlift (225/155)

8 C2B
TARGET SCORE:

Target Rounds: 8+ (Total)

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

10 Calorie Bike

10 AbMat Situps

10 DB Squat Cleans

Rest 2:00 after every 2 rounds.

*Increase reps by 2 every 2 rounds.

PERFORMANCE

Squat Clean

Build to a heavy single. 9/10 RPE

Metcon (4 Rounds for time)

4 Sets

15/12 Calorie Row

12 Box Jump Overs (24/20)

9 Squat Cleans (115/80)

Rest 1:1
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:00

BLK LBL Fitness Club – WEIGHTLIFTING

Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance

3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch

3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch

2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch

2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch

1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch

*All pauses are for 2 seconds at bottom of squat position

2 Position Snatch

2 Position Snatch @ 60% 1 RM Snatch

2 Position Snatch @ 65% 1 RM Snatch

2 Position Snatch @ 68% 1 RM Snatch

2 Position Snatch @ 70% 1 RM Snatch

2 Position Snatch @ 73-75% 1 RM Snatch

Above Knee + Floor

Snatch Pull

3 Snatch Pull @ 95%

3 Snatch Pull @ 95%

3 Snatch Pull @ 95%

3 Snatch Pull @ 95%

3 Snatch Pull @ 95%

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Time)

Teams of 2

500m Row

20 Wall Balls (20/14)

10 T2B

500m Row

30 Wall Balls

20 T2B

500m Row

40 Wall Balls

30 T2B

500m Row

50 Wall Balls

40 T2B

500m Row

40 Wall Balls

30 T2B

500m Row

30 Wall Balls

20 T2B

500m Row

20 Wall Balls

10 T2B
TARGET SCORE:

Target time: Sub 28:00

Time cap: 35:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

ACCESSORY WORK

DB Bench Press

5X10 (Moderate Weight)

-Superset with 5-10 strict pull-ups

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes