BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 – Superset the 2 movements below. – Rest 2-3min. between sets Back Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean and Jerk (5X2) Get something on the bar that feels like 75-80% effort....Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day again! We’ve done much shorter versions of this piece before with a max lift at the end and everyone usually loves how it makes them feel. So for CARDIO DAY, I beefed it up a little and added the 800m and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 2 – Superset the 2 movements below. – Rest 2-3min. between sets Push Jerk (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Weighted Pull-ups (5X5) Your goal is to try and lift 2.5-5% more weight than last week....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 2 – Superset the 2 movements below. – Rest 2-3min. between sets Front Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Power Clean (5X3) Your goal is to lift more than last week, but don’t go over...Read More
BLK LBL Fitness Club – CrossFit® “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 (AMRAP – Reps) In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme! 2 Burpees 4 Push Jerks 6 Cal...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (5X5) -Superset with Deadlifts -Rest 2-3min between sets Deadlift (5X5) Metcon Metcon (Time) Complete 250 Reps in any rep scheme or order you like using only these 3 movements: Echo Bike Calories Pull-Ups Wall Balls (20/14lbs.)All I want is 50 reps of each movement. After that,...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (5X5) -Superset with Hang Power Cleans -Rest 2-3 min between sets Hang Power Clean (5X2) Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day, so keep the weights light and you don’t even have to hit these at more than 70-80% to finish the time caps. Today should just be a really fun sweat 🙂 Metcon Metcon (AMRAP – Reps) “Cardio MASH” 0-8min… 3 Rounds:...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (5X5) Superset with weighted Pull-ups. Rest 2-3 min between sets. Weighted Pull-ups (5X5) Metcon Metcon (AMRAP – Reps) 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Double Unders in remaining time… Rest 1min. 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Alternating DB Snatches in remaining...Read More
