BLK LBL Fitness Club – CrossFit® Weightlifting Snatch Complex Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor) 2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken) *This is...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squats Same as last week, but shoot for 5-10% more weight 3 Working Sets: 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds) Metcon (AMRAP – Rounds) Every 3min x 5 Rounds: 8 Cal Row...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup 3 Rounds For Quality 1:00 Bike/Row/Ski 10 Ring Row 10 Scap Push-ups 10 Alt. Groiner Metcon Metcon (Time) “JACOB BLAKE” 7 Rounds for Time 3 Burpees to Target 5 Chest-to-Bar Pull-Ups 8 Hand Release Push-Ups 29 Air Squats Wear a Weight Vest (20/14 lb)Read More
BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. For Time: 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each) 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat Front Squat 15min. to build up to: Heavy 2 rep Front Squat. In between Sets Complete 1 of the following: (You pick) 1.) 15 Heavy DB Russian Twists (L+R= 1 rep) 2.) 15 GHD Sit-Ups 3.) 15 Weighted Hanging Knee Raises Rest 2min. Between Sets. Repeat...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk 15min. to work up to: Heavy 3 rep Power Clean and Jerk. – Preferably a “touch n go” style – Rest as needed between sets Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP 20 Alt. DB Snatches (50/35lb.) 15 Wall Balls (20/14lb.) 10...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; 10-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 8-10-12-14-16-18-20 Cal Row Toes-To-Bar Front Rack Lunges 95/65lbs.*If you want, you can also start...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) 4 Sets: 3-5 Heavy Power Snatches (80% effort+… touch and go) Immediately into; 2min. Assault Bike For Max Cals Rest 2min.This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squat 3 Working Sets: Bulgarian Split Squat 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2minScore is weight of DBs Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 15 Wall Balls 20/14 15 American KB Swings 53/35Read More
BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) In a vest… For Time: 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run Time CAP 35:00Read More
