WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Teams of 2

10 Rounds (You go, I go)

200m Run

20 Wallballs (20/14)

10 Burpee Over Bar

5 Power Cleans (155/105)
TARGET SCORE:

Target time: Sub 30:00

Time cap: 35:00

BLK LBL Fitness Club – WEIGHTLIFTING

Muscle Snatch + Tempo OHS (3 sec descent & ascent) + Sn Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop

3 Sets of:

3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE

** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition**

Snatch Pull + Hang Snatch + Snatch (4-4-3-3-3)

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE

Snatch Pull

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

10 Rounds for Time

10 Hang Double DB Snatches

100 Single Unders (OR Double Unders)

10 Alternating DB Push Press

500m Row
Time cap: 30:00

PERFORMANCE

Hang Power Snatch (1X3)

Build to a heavy 3 reps

Metcon (Time)

5 Rounds

12 GHD (OR 18 AbMat Situps)

9 Hang Power Snatches (95/65)

6 BMU (OR 8 Burpee Pull-Ups)
TARGET SCORE:

Target time: Sub 14:00

Time cap:16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Charissa’s Mid-Life Crisis / Birthday Workout

CASH IN

21-16-9 (46 reps)

Burpee Box Get-Overs (20in, 24in, 30in)

Wall Balls (20/14)

46 (30) Jumping Pull-ups

46 (30) Hang Power Cleans (45/35 BB)

46 (30) Step Back Lunges (body weight)

46 (30) Push Press (45/35 BB)

46 (30) Knees to Elbow

46 (30) Alt DB Snatches (35/20)

46 (30) Double Unders/Single Unders

CASH OUT

9 DB Deadlifts (50s/35s)

21 Bike Cal Sprint
Time Cap: 35:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: DB Bench Press

Minute 2: KB Swings

Minute 3: Calorie Ski

Minute 4: Weighted AbMat Situps

Minute 5: Rest

PERFORMANCE

Strict Press + Push Press

2+3 @ 5.5 RPE

2+3 @ 6 RPE

1+2 @ 7 RPE

1+2 @ 8 RPE

1+1 @ 9 RPE

Metcon (Time)

5 Rounds

12 T2B

4 Wall Walks

50 Double Unders
TARGET SCORE:

Target time: Sub 15:00

Time cap: 18:00