BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) 5 Pause Back Squats (empty bar) 2. Strength Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes 3. Workout Prep...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3....Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3....Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30...Read More
