BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100 Push Press (95/65) 80 Deadlifts (95/65) 60 Hang Power Cleans (95/65) 40 T2B 20 Wall Walks *400m partner run after each movement *Split reps as desiredTime cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance Build to a heavy single in 15 minutes Snatch Build to a heavy single in 15 minutesRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 Air Squats 10 Step Back Lunges 400m Run 20 Air Squats 20 Step Back Lunges 600m Run 30 Air Squats 30 Step Back Lunges 800m Run 40 Air Squats 40 Step Back Lunges 600m Run 30 Air Squats 30 Step Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 2 Rounds 5 DB Squat Cleans (moderate/heavy) 10 Burpees Over DB 15 V-Ups 20 Calorie Bike Rest 2:00 after every 2 rounds PERFORMANCE Power Clean + Hang Squat Clean Build to a heavy unbroken complex. Metcon (5 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Ski 10 KB Snatches (5R/5L) Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 10 Hand Release Push-Ups Rest 2:00 PERFORMANCE Push Press 10 @ 6/10 RPE 8 @ 7/10 RPE 6 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10 Sets (Every 1:30) 250/200m Row – Rest 2:00 – 2 Sets 5:00 AMRAP 10 DB Front Squats 10 Box Jump Overs Rest 2:00 between setsRow Time cap: 1:15 Scale: 200/150m PERFORMANCE Metcon (Time) 100/80 Calorie Bike *Every minute on the minute (Including 0:00)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM 10 DB Bench Press Heavy 10 Kipping Pull-Ups Rest 1:00 10:00 EMOM 10 Diamond Push-Ups 10 DB Bent Over Row (Moderate) Rest 1:00 10:00 EMOM 10 DB Bicep Curls (Moderate) 10 DB Z Press (Moderate) PERFORMANCE Metcon (AMRAP – Rounds and Reps)...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 60% 1 RM Snatch 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 80% 1 RM Snatch 1 Snatch Balance @ 85% 1 RM Snatch 1 Snatch Balance @ 90% 1 RM Snatch 1 Snatch Balance @ 95% 1 RM...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# /...Read More