BLK LBL Fitness Club – CrossFit® Today’s Programming – This is the LAST week of this training cycle! The NEW CYCLE starts Jan. 17th! 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 2min*Keep continuing to try and add 5-10%...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 50 Pull Ups 50 Box Jumps 24/20″ 50 Power Cleans 95/75 50 Burpee Over Bar 200m Run 40 Pull Ups 40 Box Jumps 24/20″ 40 Power Cleans 95/75 40 Burpee Over Bar 400m Run 30 Pull Ups 30 Box Jumps 24/20″ 30 Power Cleans...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Everyone’s favorite team format coming in hot today! If you want to make it just a little harder, you can do strict HSPU’s versus kipping. Have fun! Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Echo Bike 6...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 3 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 (AMRAP – Rounds and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 3 DB Incline Bench Press 8-10 Incline DB Bench Press Immediately into; 8-10 Incline DB Seal Rows Rest 2min. Repeat For 4 Total Sets Metcon Metcon (AMRAP – Reps) Fight Gone Bad Style! 1min. of Flat Barbell Bench Press (95/65lbs.) 1min. of Rowing For...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 3 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.*Keep continuing to try and add 5-10% more weight to the bar! Metcon Metcon (AMRAP – Reps) 15min. to get as far...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 3 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...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 3 Bulgarian Split Squats *Keep continuing to try and add 5-10% more weight to the bar! 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) 10 Rounds For Time:...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Teams of 2. Only 1 person works at a time. Try and really BURN through each section and earn that rest! I’m not sure if anyone will actually finish today, but I do think a few of you might! Let’s see 🙂 Metcon Metcon (Time) 35min. to...Read More
