BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile RunThis is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 3) Set 1.) 5 Reps at 75% Set 2.) 3 Reps at 85% Set 3.) Attempt a NEW 1 REP MAX! SUPERSET with; 10-12 Heavy Weighted Sit-Ups Or… 10-12 Heavy Weighted Hanging Knee Raises or… 10-12 Heavy DB Russian Twists *Try for a little heavier...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 3) 2″ Deficit (Standing on a 25lb. Plate)Olympic & Strength SUPERSET: 1 HANG POWER Snatch or Clean (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets. *Warm up on the olympic lifts...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” 35min. To Get As Far As Possible… Run 200m 4 Rounds of “Chalk” Row 200m 4 Rounds of “Chalk” Run 400m 3 Rounds of “Chalk” Row 400m 3 Rounds of “Chalk” Run 600m 2 Rounds of “Chalk” Row 600m 2 Rounds of “Chalk” Run...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 3) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets. *Follow the DOUBLE PROGRESSION model for BOTH movements. See details below. The goal is to get ALL 3 sets (with the heaviest weight...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 3) Olympic Lifting + Strength SUPERSET: 1 Full Squat Snatch or Squat Clean (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 5 Reps at 75% of 1RM Set 2.) 3 Reps at 85% of 1RM Set 3.) Attempt...Read More
BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Rounds and Reps) Hotshots 19 Remix 3 Rounds (Perform with 20/14 Vest) 30 Air Squats 19 Power Cleans 115/75 7 Strict Pull-Ups 400m Run Into 3 Rounds (Non-Vested) 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-Ups 400m Run 45:00 Time CapRX + Vested 3...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: “You Go, I Go” Style 60 Rounds: (30 Rounds Each) 2 Power Cleans (135/95lbs.) 3 Front Squats 4 Lateral Burpees Over The BarRX+ 155/105lbs.Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 2) Set 1.) 3 Reps at 70% Set 2.) 3 Reps at 80% Set 3.) Max Reps at 90% (Goal: more than 3) SUPERSET with; 10-12 Heavy Weighted Sit-Ups Or… 10-12 Heavy Hanging Knee Raises *Try for a little heavier weight than last week! Rest...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 2) 2″ Deficit (Standing on a 25lb. Plate) Olympic & Strength SUPERSET: 2 POWER Snatches or Power Cleans (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.*THIS IS A SUPERSET. Do the...Read More
