BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) Strict Press (Double Progression Week 4 “DELOAD”) 3 Working Sets: 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Metcon (Time) 10 Rounds For Time: 10...Read More

BLK LBL Fitness Club – CrossFit® Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 2 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Run Min. 3) Max Pull-Ups Min. 4) Max Bench Press 185/95 Min. 5) 60 Double Unders Min. 6) Max Pull-Ups Min. 7) Max Bench Press 185/95 Min. 8) 200m Run Min. 9) Max...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) Deadlift (Double Progression Week 4 “DELOAD”) Every 4min. x 4 Rounds: 25/18cal Cardio 6 Deadlifts *Use 30% LESS weight than the heaviest set you did over the past 3 weeks. Metcon Metcon (AMRAP – Rounds and Reps) 10min. AMRAP: 8 Front Rack Lunges 95/65* 8 Wall...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Hang Power Snatch 10min. Running Clock… Every 60sec. for 3min. 3 Hang Power Snatch Every 60sec. for 3min. 2 Hang Power Snatch Every 60sec. for 4min. 1 Hang Power Snatch *Looking to hit a HEAVY single here Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 15/12 Cal...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) Back Squat (Double Progression Week 4 “DELOAD” ) 3 Working Sets: 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Go Fast or Die Trying (Time) Every...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 10 Cal Bike (increasing in pace each round easy/mod/hard) 5 Empty Barbell Good Morning 5 Empty Barbell Snatch Deadlift 5 Empty Barbell Power Snatch Metcon Metcon (AMRAP – Reps) 5 Rounds 1:30 ON/:45s OFF Bike Cal: M: 25-23-21-19-17 F: 20-18-16-14-12 Max...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Working Sets Strict Press (Double Progression Week 3) 6-8 Reps superset with; 12-15 Banded FacePulls Rest 2min Metcon Metcon (AMRAP – Reps) 5 Rounds: 2min. AMRAP: 10 Alt. DB Snatches 70/50 15 Wall Balls 20/14lbs. Max Push Jerks in remaining time 115/75 Rest 1min. Score...Read More

BLK LBL Fitness Club – CrossFit® Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in....Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) EMOM x 40:00 Min. 1.) 12/10 Calorie Assault Bike Min. 2.) 12 Burpees Min. 3.) 50 Double Unders Min. 4.) 1min. Plank or Practicing skill of your choiceRead More