BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Rowing Calories Wall Balls (20/14lbs.) Toes-To-Bar Push Jerks (115/75lbs.) *After you finish your 100 rep minimums, at anytime, you may run 400m for 35 reps! As many times as you like…Rules of this workout: 1.) You can...Read More
BLK LBL Fitness Club – CrossFit® Metcon We have a BIG 10 Round EMOM today! Considering everything else we did this week, this should feel pretty good. Tough… But should feel spot on in terms of what your body is feeling today. Pick an RX or RX+ weight for the power cleans and kettlebell… Then...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X3) 3 at 60% of 1RM 3 at 70% of 1RM 3 at 80% of 1RM Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement. Rest 2min. After These...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 4 Sets: 10 Reverse Grip Barbell Bench Immediately into; 10 DB Bent Over Rows (ea. arm) Rest 90sec. Between Sets. Reverse Grip Bench Press (4X10) DB Bent Over Row (4X10) Metcon Metcon (AMRAP – Reps) 4 Rounds: (16min. Total) 40sec. of Max Double DB Hang...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 2 of 4) Every 4min. x 4 Rounds: 12/10 Cal Echo Bike + 50 Double Unders Immediately into; **Deadlifts Round 1: 3 at 60% of 1RM Round 2: 3 at 70% of 1RM Round 3: 3 at 80% of 1RM Round 4: Max Unbroken Reps at...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 4min. x 5 Rounds: 200m Run 200m Row 5 Power Clean + Jerks (Climbing)Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to...Read More
BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In teams of 2. Only 1 person works at a time. Break up however you like. 40min. to finish… Row 2,000 meters 100 Wall Balls (20/14) 100 Deadlifts 135/95 100 Push-Ups Row 1,000 meters 75 Wall Balls (20/14) 75 Deadlifts 185/135 75 Push-Ups Row 500 meters...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more) 1.) Work up to a 3 Rep Max Snatch. (Not touch and go) 2.) Work up to a 3 Rep Max Split Jerk 3.) Work up to a 2...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X5) 5 at 50% of 1RM 5 at 65% of 1RM 5 at 75% of 1RM Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement. In between each set...Read More
