BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 200m Run 10 Empty Barbell Good Mornings 10 Empty BB Snatch 5 Empty BB Front Squat Metcon Metcon (3 Rounds for reps) 00:00-10:00 1 Mile Run Max Power Snatch 95/65 13:00-21:00 800m Run Max Power Clean 115/85 23:00-29:00 400m Run Max...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 20min. EMOM: (5 Rounds) Min. 1) 18/14 Cal Row Min. 2) 10 Push Press 95/65 Min. 3) 18/14 Cal Assault Bike Min. 4) 10 SDHP’s 95/65 Rest 5min. 10min. EMOM: Odd: 45sec. Plank Even: Max Effort Toes-To-Bar *This is gunna get SPICY!Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Incline Barbell Bench Press (4 X 5) 4 Sets: 5-6 Incline Barbell Bench Press Immediately into; 6-8 Barbell Rows (Regular Grip) Rest 2min. Between Sets. *Try to go as heavy as possible on both lifts Metcon Metcon (Time) 15min. to try and finish… 13 Pull-Up 13 American KB...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Power Clean After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85% SUPERSET EACH SET WITH FRONT SQUAT BELOW Front Squat Front Squat After warm up sets complete: Set 1: 5 reps at...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) me) “Cardio Wednesday!” For Time: 400m run 120 Double-unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 Alt. DB Snatches 50/35lb 400m run 40 Toes-To-Bar 400m run 20 Handstand Push-Ups 400m run Time Cap: 35min. With the flow of the new...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5) **YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge 3 Working Sets: 4-6 Reps on EACH leg superset with; 10-12 Heavy DB Russian Twists Rest 2min. *DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do...Read More
BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Distance) Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 100 Cal Assault Bike 100 Alt. DB Snatches (70/50lb.) 100 Cal Row 100 DB Deadlifts (70/50s) 100 Double Unders (Each) 100 Toes-To-Bar In remaining time, complete as many 100m sprints as possible....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press (3-3-2-1-1-1) Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Metcon (Time) “Cardio Thursday” 10 Pull-Ups 20 Cal Assault Bike 10 Pull-Ups 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 50 Russian KB Swing (70/53lb.) 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 60...Read More
