BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90% GO IMMEDIATELY INTO THE FRONT SQUAT BELOW: Front Squat (Week 2) After warm up sets complete: Set 1: 3 reps at...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” Every 5min. X 8 Rounds: 400m Run 21 American KB Swings 53/35lb. 12 Pull-UpsDetails: I want everyone to go at the highest repeatable effort that they can on each round. That should get you about 2min. of rest per round. Which will start out...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3) **YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 2) 3 Total Sets 4-6 Reps on EACH leg superset with; 10-12 Heavy DB Russian Twists Rest 2min. *DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg....Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 200m Run 10 Empty Barbell Good Mornings 10 Empty BB Snatch 5 Empty BB Front Squat Metcon Metcon (3 Rounds for reps) 00:00-10:00 1 Mile Run Max Power Snatch 95/65 13:00-21:00 800m Run Max Power Clean 115/85 23:00-29:00 400m Run Max...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 20min. EMOM: (5 Rounds) Min. 1) 18/14 Cal Row Min. 2) 10 Push Press 95/65 Min. 3) 18/14 Cal Assault Bike Min. 4) 10 SDHP’s 95/65 Rest 5min. 10min. EMOM: Odd: 45sec. Plank Even: Max Effort Toes-To-Bar *This is gunna get SPICY!Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Incline Barbell Bench Press (4 X 5) 4 Sets: 5-6 Incline Barbell Bench Press Immediately into; 6-8 Barbell Rows (Regular Grip) Rest 2min. Between Sets. *Try to go as heavy as possible on both lifts Metcon Metcon (Time) 15min. to try and finish… 13 Pull-Up 13 American KB...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Power Clean After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85% SUPERSET EACH SET WITH FRONT SQUAT BELOW Front Squat Front Squat After warm up sets complete: Set 1: 5 reps at...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) me) “Cardio Wednesday!” For Time: 400m run 120 Double-unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 Alt. DB Snatches 50/35lb 400m run 40 Toes-To-Bar 400m run 20 Handstand Push-Ups 400m run Time Cap: 35min. With the flow of the new...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5) **YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle....Read More
