WOD

BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

Metcon (10 Rounds for time)

Every 2:00 (10 sets)

200/175m Row

50 Double Unders
TARGET SCORE

Target time each set: 1:10 – 1:20

Time cap each set: 1:30

FITNESS

Metcon (10 Rounds for time)

Every 2:00 (10 sets)

150/125m Row

50 Single Unders

FINISHER

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

15 Weighted Hip Thrust @ heavy weight

15yd Lateral Band Walk (each direction) @ moderate weight band

-Rest 3 min b/t round-

BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

Metcon (Time)

For time:

20 Box Jump Overs (30/24)

10 Thrusters (155/105)

10 Power Snatch (155/105)

10 Muscle Ups (Or 25 Chest to Bar)

Run 1000m

10 Muscle Ups (Or 25 Chest to Bar)

10 Power Snatch (155/105)

10 Thrusters (155/105)

20 Box Jump Overs (30/24)
TARGET SCORE

Target time: 15-17 minutes

Time cap each set: 22 minutes

FITNESS

Metcon (Time)

20 Box Step Ups (low)

10 Dumbbell Thrusters (light)

20 Dumbbell Snatch (light)

10 Jumping Pull-ups

Run 500m

10 Jumping Pull-ups

20 Dumbbell Snatch (light)

10 Dumbbell Thrusters (light)

20 Box Step Ups (low)

BLK LBL Fitness Club – PERFORMANCE / FITNESS

PERFORMANCE

Deadlift (5X3)

3 Dead Stop Deadlifts x 5 sets @ 7/10 RPE

* Rest as needed between sets *

Handstand Push-ups (Strict)

5 Sets:

45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon (Time)

Teams of 2

50/40 Calorie Echo Bike

-into-

2 rounds:

30 Synchro Push-ups

100 ft Sandbag Front Hold Carry (each) (150/100)

30 Synchro Air Squats

100 ft Sandbag Front Hold Carry (each) (150/100)

15 Synchro Burpees to Plate

100 ft Sandbag Front Hold Carry (each) (150/100)**

-into-

50/40 Calorie Echo Bike
TARGET SCORE

Target time: 14-16 minutes

Time cap: 20 minutes

FITNESS

Metcon (No Measure)

35:00 EMOM

Minute 1: 10 – 15 Double KB Deadlifts

Minute 2: 10 – 15 American KB Swings

Minute 3: 10 -15 KB Goblet Squats

Minute 4: 10- 15 Burpees

Minute 5: :45 Double KB Front Rack Hold

Minute 6: 200m Run

Minute 7: Rest
*Use moderate KB weight.

BLK LBL Fitness Club – PERFORMANCE / FITNESS

PERFORMANCE

Metcon (4 Rounds for time)

3 rounds:

8 Toes To Bar

10 Power Cleans (105/75)

-Time cap: 5 minutes-

3 rounds:

8 Toes To Bar

8 Power Cleans (135/95)

-Time cap: 10 minutes-

3 rounds:

8 Toes To Bar

6 Power Cleans (165/115)

-Time cap: 15 minutes-

3 rounds:

8 Toes To Bar

4 Power Cleans (185/125)

-Time cap: 20 minutes-

FITNESS

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10 DB Power Cleans (Moderate Weight)

20 V-Ups

30/25 Cal Row

40 Single Unders

FINISHER

PERFORMANCE & FITNESS

– Rest 2:00 b/t sets –

BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

Bench Press (5X3)

3 Tempo Bench Press x 5 sets @7/10 RPE

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Box Jumps (5X3)

Box Jump:

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (50s/35s)

5-10-15-20-25 ….

Calorie Ski / Row / Bike

(Women’s Calories: 4-8-12-16-20…)
TARGET SCORE

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

FITNESS

Metcon (AMRAP – Reps)

35:00 EMOM

7 Sets:

:40 Push Ups

– Rest :20 –

:40 Jumping Air Squats

– Rest :20 –

:40 Slamball

– Rest :20 –

:40 Slamball Step Back Lunges

– Rest :20 –

:40 Plank

– Rest :20 –