BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 5 Rounds: (35min. Total) Min. 1) 18/14 Cal Row Min. 2) 20 Box Jumps 24/20″ Min. 3) 18 Wall Balls (20/14lbs.) Min. 4) 20 Push-Ups Min. 5) 15 Double DB Hang Cleans (45/30s) Min. 6) 20 Sit-Ups Min. 7) RestA few RX+...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Every 2min. x 10 Rounds: 10/7 Cal Bike 3 Power Cleans (Climbing) *Your goal is to eventually hit a 3 Rep Max here today 🙂 Metcon Metcon (Time) For Time: 100 Front Squats 135/95lbs. *At the top every minute: 7 Toes-To-Bar *Start with Toes-To-Bar RX+ 30...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push...Read More
BLK LBL Fitness Club – CrossFit® Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep Max...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 10min. Odd: 5 Thrusters (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar) immediately into; EMOM x 10min. Odd: 5 Back Squats (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)20min. Straight EMOM here....Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You Go, I Go” Style! 30 Rounds For Time: (15 Rounds EACH) 2 Devil Press 4 Alternating DB Lunges (2 ea. leg) 6 Pull-Ups 8 Cal Assault Bike Time CAP: 35min.Got a fun one today! Only 1 partner works at a time and...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 3 Total Sets: (0-2min.) 30/20 Cal Assault Bike (2-4min.) 5 Front Squats as heavy as possible (4-6min.) Max Effort Weighted DB Sit-Ups (45/30lb.) (6-8min.) 5 Deadlifts as heavy as possible*Soon as the clock hits 8min. you start back at the top and repeat for 3...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 0-4min.) 400m Run 10 Unbroken Bench Press Max Pull-Ups in remaining time… (5-6min.) Rest (6-10min.) 400m Run 8 Unbroken Bench Press Max Pull-Ups in remaining time… (10-11min.) Rest (11-15min.) 400m Run 6 Unbroken Bench Press Max Pull-Ups in remaining time… (15-16min.) Rest (16-20min.) 400m Run 4...Read More
