BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (10 Rounds for weight) EMOM X 10:00 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go repsThis is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2! We are mixing things up and hitting the metcon first today! Metcon Metcon (4 Rounds for time) For Time: 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double Unders 16 Thrusters (95/65) – @15:00...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming New strength and conditioning cycle leading into the 2022 Crossfit Open. Weightlifting Back Squat (5X5) 5 Back Squat x 5 sets @65% of 1 RM * Complete a set on the 2 minutes * * All 5 sets are completed at 65% Metcon Metcon (5 Rounds for...Read More
BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. Task #1: 300 Wall Balls (20/14lb.) *Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls. *Repeat the 3 deadlifts and hold at the top...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 4 20min. to complete 4 Total Working Sets of: 3 Heavy Front Squats immediately into; 2-3 Heavy Cleans or Snatches. Rest 2-3min. Between Sets *The 3 rep front squat is as heavy as possible without failing a rep *Ideally the clean or snatch is...Read More
BLK LBL Fitness Club – CrossFit® Metcon Day 4 – Week 4 Metcon (AMRAP – Reps) 7 Rounds: (35min. Total) 40sec. of Rowing (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Bench Press (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Double Unders (Goal: 50 ) 20sec. of Rest 40sec. of American KB Swings...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 4 Single leg Deadlift 3 Working Sets: *Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these. 8-10 Reps on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps)...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 Metcon (Weight) 5 Total Sets: (0-2min.) 3-4 Power Clean and Jerks or Snatches (2-4min.) 25/15 Cal Echo Bike (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 5 total sets. This...Read More
