BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 Bench Press 8-10 Flat Barbell Bench Press Immediately into; 8-10 Barbell Rows (Supinated) Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Reps) 4 Rounds: Min. 1) Max Pull-Ups Min. 2) Max Wall Balls (20/14lb.) Min. 3) Max Push-Ups Min....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 2 Squat Clean Every 2min. x 3 Rounds: 10/8 Calorie Echo Bike 3 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 10/8 Calorie Echo Bike 2 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 10/8 Calorie...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 2 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...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 2 Bulgarian Split Squats *Same as last week, but shoot for 5-10% more weight 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 (AMRAP – Rounds) Every 3min x 5...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 5 Rounds 800m Run 5 Ring Dips 10 Strict Pull Ups 15 Push Ups 20 Alt Step Back Lunges 25 Air Squats *Wear 20/14# VestTime Cap: 40min Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups...Read More

BLK LBL Fitness Club – CrossFit® 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65 – 135/95 – 225/155 2 – 100m Run 3 – Clean And Jerk 95/65 – 135/95 – 225/155 4 – Muscles up 5 – KB Swing 53/35 – 70/53 6 – Box Jump 24/20 – 30/24...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 1 Power Clean and Jerk (1X3) – 15min. to work up to a Heavy 3 rep Power Clean and Jerk. – You may touch and go or drop each rep. If you choose to drop between reps, pick the bar back up within 5-10...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 1 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...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2 – Week 1 Today 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 our cardio piece separately with a 9 out of 10 effort. You will build in weight...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming We are going to spend the next 4 weeks focusing on single leg (unilateral) strength. I believe this is one of the most underrated cycles of training nowadays. You are going to balance out the strength between your stronger and weaker sides. You are going to see...Read More