BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35min. to get as far as possible… _ 20 Wall Balls (20/14lb.) _ 20 Wall Balls (20/14lb.) 400 Meter Run _ 20 Wall Balls (20/14lb.) 400 Meter Run 60 Push-Ups _ 20 Wall Balls (20/14lb.) 400 Meter Run 60 Push-Ups 80 Cals of Choice _ 20...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 2 Front Squats + 2 Push/Split Jerks Metcon (Weight) Build up to a heavy complex of: 2 Front Squats (out of the rack) + 2 Push or Split Jerks Rest 2min. Repeat For 4 Total Working Sets. Metcon Metcon (4 Rounds for reps) 4 Rounds of: 4min. Running...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting DB Incline Bench Press 8-10 Incline DB Bench Press Immediately into; 4 Sets: 8-10 Incline DB Seal Rows Rest 90secScored weight is DB Bench Press Metcon Metcon (AMRAP – Reps) Fight Gone Bad Style! 3 Rounds: 1min. of Flat Barbell Bench Press (95/65lbs.) 1min. of Rowing For Max...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Single leg deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 1min. Weighted Plank Rest 2min. *Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 2 Rep Hang Power Snatch Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 2 Rep Max Hang Power Snatch 2.) 1 Hang Squat Snatch + 1 Full Squat Snatch *You can drop the bar in between reps, but keep it around 5sec....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squat 3 Working Sets *Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂 8-10 Reps on each leg SUPERSET with/ 12-15 Weighted DB Sit-Ups...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) With a Vest: 4:00 Rowing :30 HARD / :30 Easy -Rest 1:00 4:00 AMRAP 15 Pull Ups 20 Wall Balls 20/14 25 DB Deadlifts 50/35’s 30 Box Jumps or Step Ups 20″ for all -Rest 1:00 4:00 Bike :30 HARD / :30...Read More
BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (AMRAP – Reps) 35min. to get as far as possible…. 50 Power Snatches 75/55lb 50 Power Cleans 95/65lb. 50 Deadlifts 135/95lbs. 50 Cal Assault Bike Rest 1min. 50 Power Snatches 95/65lb. 50 Power Cleans 135/95lb. 50 Deadlifts 185/135lbs. 50 Cal Assault Bike Rest 2min. 50 Power...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Split Jerk 4 Working Sets: 5 Split Jerks (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 2min.Tips to focus on: 1.) Moving your front foot just as much as your back. 2.) Focus on getting “under” the bar after explode up. 3.) Keep your core...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 3 Working Sets: Bench Press 8-10 Flat Barbell Bench Press Immediately into; 6-8 Weighted Chin-Ups Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 4 Front Squats 135/95lbs. 8 Pull-Ups 12 Push-UpsKeeping the numbers small here so that you can move fast and really...Read More
