BLK LBL Fitness Club – CrossFit® Metcon Day 4 – Week 4 Metcon (AMRAP – Reps) 7 Rounds: (35min. Total) 40sec. of Rowing (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Bench Press (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Double Unders (Goal: 50 ) 20sec. of Rest 40sec. of American KB Swings...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 4 Single leg Deadlift 3 Working Sets: *Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these. 8-10 Reps on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps)...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 Metcon (Weight) 5 Total Sets: (0-2min.) 3-4 Power Clean and Jerks or Snatches (2-4min.) 25/15 Cal Echo Bike (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 5 total sets. This...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming – This is the LAST week of this training cycle! The NEW CYCLE starts Jan. 17th! Weightlifting Bulgarian Split Squat 3 Working Sets: Bulgarian Split Squat 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min*Keep continuing to try and add 5-10%...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 50 Pull Ups 50 Box Jumps 24/20″ 50 Power Cleans 95/75 50 Burpee Over Bar 200m Run 40 Pull Ups 40 Box Jumps 24/20″ 40 Power Cleans 95/75 40 Burpee Over Bar 400m Run 30 Pull Ups 30 Box Jumps 24/20″ 30 Power Cleans...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Everyone’s favorite team format coming in hot today! If you want to make it just a little harder, you can do strict HSPU’s versus kipping. Have fun! Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Echo Bike 6...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 3 2 Front Squats + 2 Push/Split Jerks Metcon (Weight) Build up to a heavy complex of: 2 Front Squats (out of the rack) + 2 Push or Split Jerks Rest 2min. Repeat For 4 Total Working Sets. Metcon Metcon (AMRAP – Rounds and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 3 DB Incline Bench Press 8-10 Incline DB Bench Press Immediately into; 8-10 Incline DB Seal Rows Rest 2min. Repeat For 4 Total Sets Metcon Metcon (AMRAP – Reps) Fight Gone Bad Style! 1min. of Flat Barbell Bench Press (95/65lbs.) 1min. of Rowing For...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 3 Single Leg Deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 10-15 Weighted DB Sit-Ups Rest 2min.*Keep continuing to try and add 5-10% more weight to the bar! Metcon Metcon (AMRAP – Reps) 15min. to get as far...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 3 Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 2 Rep Max Hang Power Snatch 2.) 1 Hang Squat Snatch + 1 Full Squat Snatch – You can drop the bar in between reps, but keep it around...Read More
