BLK LBL Fitness Club – CrossFit® Partner Workout Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 7 Cal Row 7 Barbell Thrusters (95/65lbs.) 7 Pull-Ups Time CAP: 35min. *You must complete a full round before your partner goes. *RX+ 115/75lbsRead More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Power Clean EMOM x 3min. 4 Power Cleans (135/95) EMOM x 3min. 3 Power Cleans (155/105) EMOM x 3min. 2 Power Cleans (185/125) EMOM x 3min. 1 Power Clean (205/135)*These numbers are just a rough idea for many of you. Scale as needed, but it should...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press Push Press 0:00 – 18:00 4-5 Working Sets: 8 Push Press (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 90sec*Push Press should be 5%+ more than last weeks Push Press. Try for a little heavier on the Hanging Knee Raises as well. Workout...Read More
BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 EMOM x 4min. 60 Double Unders...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Every 2min. x 10 Rounds: 10 Pull-Ups Max Hang Power Snatch * *Increasing weight with goals below Round 1 and 2: 50% effort (Shoot for 4-5 reps) Round 3 and 4: 60% effort (Shoot for 3-4 reps) Round 5 and 6: 70% effort (Shoot for 2-3...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.LAST WEEK of 20 REP! I know you are...Read More
BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) “A Chipper” * Can do with Partner if you want… if not TACKLE SOLO! 35min. Running Clock… 50 Cal Row 50 HSPU’s or Seated DB Press 50 Deadlifts 185/125 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 185/125 50 HSPU’s or Seated DB...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting ,: Front Squat (5-5-5-5) 4 Total Working Sets: 5 Heavy Front Squats (building) Immediately into; 1min. of Max Effort Pull-Ups* Rest 2min *Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) 0:00 – 18:00 4-5 sets: 6-8 Push Press Immediately into; Max Effort Weighted Hanging Knee Raises** Rest 90sec *Push Press should be 5%+ more than last weeks Push Press. ** Hold DB between feetpush press weight is score Workout Metcon (Distance) 20:00 – 30:00 In Teams...Read More
