BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) FLEX FRIDAY 20:00 CAP 3 Rounds: 30 Banded Glute Bridges 10/10 DB Bent Over Rows 10 DBL DB Tricep Extensions 15 Standing Calf Raises Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min… 12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike Pull-Ups American KB Swings (53/35lb.)...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60% *No touch and go reps. Just singles.GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat Set 1: 5 Reps at...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) “Cardio Wednesday!” 40min. to get as far as possible… 2,000m Row 200 Double Unders 2 Mile Run 1,000m Row 100 Double Unders 1 Mile RunThis is a broken up version of the “Triple 3” workout from the 2018 CrossFit Games. Which was: 3,000m Row...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 4 “DELOAD” After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 Reps at 50% Set 3: 5 Reps at 60%You get to pick if you would like to do push press or push jerk on this cycle. If you choose...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 4 “DELOAD” 5 Reps on EACH leg superset with; 6 Lateral Barbell Lunges on EACH leg Rest 2min. Repeat For 3 Total Sets. Set 1 Lunges: 40% of heaviest Set 2 Lunges: 50% of heaviest Set 3 Lunges: 60% of heaviest*Those percentages...Read More
BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. Task #1: 300 Wall Balls (20/14lb.) *Partner 1 must hold the top of the deadlift before partner 2 can do wall balls. *Weight: 135/95lbs. Immediately into; Task #2: 200 Pull-Ups *Partner 1 must power clean...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20min. Flex Friday Lifting Window: 3 Supersets Of: 8-10 Reverse Grip Bench Press 8-10 Barbell Bent Over Rows 8-10 Weighted Hanging Knee Raises Rest 2min. Between Sets Part 2 (after you finish part 1) 3 Sets of Weighted Dips to failure. Rest 60-90sec. Between Sets....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 3) After warm up sets complete: Set 1: 3 reps at 75% Set 2: 2 reps at 85% Set 3: 1 reps at 95+% *Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in...Read More
