BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) 4 Sets: 8-10 Bench Press Immediately into; 8-10 Barbell Rows Immediately into; 10-12 Banded Tricep Push-Downs Rest 90sec. After Each Set. *Make your first round more of a warm up weight. *Add as many bands as needed to the tricep push-down to make the 10-12 reps...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 1 of 4) Every 4min. x 4 Rounds: 20/15 Cal Bike Immediately into; **Deadlifts Round 1: 5 at 50% of 1RM Round 2: 5 at 65% of 1RM Round 3: 5 at 75% of 1RM Round 4: Max Unbroken Reps at 85% (shooting for more than...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) EMOM x 15min. 2 Power Cleans 2 Front Squats 2 Split Jerks *Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean...Read More
BLK LBL Fitness Club – CrossFit® Metcon Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight Vest Optional (Score is Rounds + Reps) Finisher Metcon (No Measure) 5 rounds 20 Abmat Situps 5-10 ab barbell rollouts 30 flutter kicks (each leg) 20 Russian Twists...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge Every 4min. x 4 Rounds: 6-8 Lunges Each leg Immediately into; 200m Farmer Carry with (2) Kettlebells Men Suggested Weight: 53-70s Women Suggested Weight: 35-53s *On the farmer carry’s, I legit just want you to walk at a brisk pace. Try not run or walk...Read More
BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) 0-5min. 1000m Row Max Power Clean and Jerks (115/75lbs.) 7-12min. 1000m Row Max Barbell Thrusters (115/75lbs.) 14-19min. 1000m Row Max Push Jerks (115/75lbs.)RX+ is (135/95lbs.) Metcon (AMRAP – Rounds) From 23-35min… Fun Ab Section 🙂 3 Rounds: Min. 1) 1min. Plank on your hands Min....Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) From (0-24min.) 3 Total Sets: (0-2min.) 10 Deadlifts (@50-60% of 1RM) (2-4min.) 24/16 Cal Bike (4-6min.) 10 Bench Press (@50-60% of 1RM) (6-8min.) 100 Double Unders Metcon (AMRAP – Rounds and Reps) At the 28min. Mark…. 7min. AMRAP: 30 American KB Swings (53/35lb.) 20...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming We just have ONE MAJOR piece today from an old school favorite called “Holleyman.” However, I upped all the numbers by (1) rep, lightened the cleans a little, and made an EMOM with some fun benchmark rounds to hit. How far can you make it!? Metcon (AMRAP...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming We will keep the EMOM bridge cycle going for a1 more week, so we will finish out this next week and then get back to traditional strength blocks and classic conditioning! A: Back Squat Every 3min. x 4 Rounds: 3 Back Squats + 400m Run *Ideally you...Read More
