BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 5 Roll and Reach 10 Glute Bridges 10 Deadbugs 5 Deadlifts (empty bar) 5 Pike Push Ups 2. Workout Prep Use this time to build up on your deadlift (just the first...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps...Read More