BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge 3 Working 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. Once you can do...Read More
BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Distance) Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 100 Cal Assault Bike 100 Alt. DB Snatches (70/50lb.) 100 Cal Row 100 DB Deadlifts (70/50s) 100 Double Unders (Each) 100 Toes-To-Bar In remaining time, complete as many 100m sprints as possible....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press (3-3-2-1-1-1) Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Metcon (Time) “Cardio Thursday” 10 Pull-Ups 20 Cal Assault Bike 10 Pull-Ups 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 50 Russian KB Swing (70/53lb.) 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 60...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift (5-3-2-1-1-1) Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3-2-2-1-1-1) Back Squat 3-2-2-1-1-1 Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Metcon (No Measure) Warmup: 3 Sets 10 Cal Bike (increasing pace) 10 Wall Ball Front Squat 10 Barbell Strict/Push/Jerk (changing each round) 10 Barbell Power Clean (increasing weight) Metcon Metcon (AMRAP – Reps) EMOM 35:00 1) :40s Max Bike Cal 2) :40s Max Wall Ball 3) :40s Max...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (2 Rounds for reps) Get as far as possible in 16min… Run 200m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb Run 400m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 600m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 400m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Sets: Strict Press (Double Progression Week 8) LAST WEEK before our deload week and then will start a NEW cycle the following Week. 6-8 Reps superset with; 10-12 Heavy DB Russian Twists Rest 2min. *Use 30% LESS weight on the deadlift than the heaviest set...Read More
