BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) Metcon 5 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 DB Sit-Ups (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Echo Bike (Goal: 12-18 Cals) 20sec. of Rest...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST! The progression is meant to start out light and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 10min. Odd: 3 Power Cleans (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar) immediately into; EMOM x 10min. Odd: 3 Back Squats (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)20min. Straight EMOM...Read More
BLK LBL Fitness Club – CrossFit® CAMILLERI (Time) 3 Rounds for Time 400 meter Run 12 Pull-Ups 300 meter Run 24 Air Squats 200 meter Run 17 Push-Ups 100 meter Run 33 AbMat Sit-Ups Wear a Weight Vest (20/14 lb)Background: Dedicated to Officer Andrew J. Camilleri, Sr., California Highway Patrol, who was killed when his...Read More
BLK LBL Fitness Club – CrossFit® Hang Power Snatch (1X1) In Teams of 2: Build to a 1RM Hang Power Snatch in 8 Minutes. *At 8 minutes go immediately into Metcon. Metcon (Time) Metcon Teams of 2 @ 8:00 80/60 Cal. Row 30 Syncro Bar Facing Burpees @ 16:00 80/60 Cal. Ski 30 Syncro BFB...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 3 Total Sets: (0-2min.) 25/16 Cal Echo Bike (2-4min.) 5 Front Squats as heavy as possible (4-6min.) Max Effort Weighted DB Sit-Ups (50/35lb.) (6-8min.) 5 Deadlifts as heavy as possible*Soon as the clock hits 8min. you start back at the top and repeat for 3...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 0-4min.) 400m Run 10 Unbroken Bench Press Max Pull-Ups in remaining time… (5-6min.) Rest (6-10min.) 400m Run 8 Unbroken Bench Press Max Pull-Ups in remaining time… (10-11min.) Rest (11-15min.) 400m Run 6 Unbroken Bench Press Max Pull-Ups in remaining time… (15-16min.) Rest (16-20min.) 400m Run 4...Read More
