BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (3X8) 3 Working Sets: Bench Press 6-8 Barbell Bench Press Immediately into; 8-10 Barbell Bent Over Rows (Regular Grip) Rest 2min Metcon Metcon (Time) For Time: 100 Pull-Ups 200 Push-Ups 300 Double Unders You may break this up however you like! Accessory Work Metcon (No Measure)...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets: 6-8 Reps superset with; 12-15 Heavy DB Sit-Ups Rest 2min. Repeat For 3 Total Sets. *This squat cycle is DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) IN A VEST (if you dare) FOR TIME: 1 Devil Press 45/25s 200m Run 3 Burpees 4 DB Lunges (2 ea. leg) 45/25s 5 Push-Ups 6 Pull-Ups 7 DB Power Cleans 45/25s 8 DB Push Press 45/25 9 Toes T Bar 10 Wall Balls 30/20 11...Read More
BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run (switch every 200m)This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press 6-8 Reps superset with 15-20 Banded Rear Delt Rows Rest 2min. Repeat For 3 Total Sets. Metcon Chad Engle (Time) 8 Rounds For Time: 8 Cal Row 8 Box Jumps 30/24″ 8 Burpees 8 Alt. DB Snatch 70/50lb.Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 3 Hang Power Cleans + 4 Front Squats Every 1:30 x 12 Rounds: 3 Hang Power Cleans 4 Front Squats 5 Burpees *Climbing in weight! Score is the weight of your last round as long as you finish the burpees Metcon Metcon (AMRAP – Rounds and Reps) 10min....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift 3 Working Sets of 6-8 Reps Superset with: 1:00 Weighted Plank on hands Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch Every 2:30min. x 6 Rounds: 250m Row 3 Power Snatch (climbing)*Try and start at 135/85 and build up to a max effort. *Shoot for “touch n go” reps. *Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Working Sets of 6-8 Reps Rest 2min. Repeat For 3 Total Sets. The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 10/8 Cal Row Easy Pace 50 Single Unders/25 Double Under 10 Bodyweight Good Morning 10 Opposite Toe Touch Metcon Metcon (Time) “Triple 3” 3000m Row 300 Double Unders 3 Mile Run Vest optional (20/14) 49:00 Min CapRead More
