BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (5X5) -Superset with Hang Power Cleans -Rest 2-3 min between sets Hang Power Clean (5X2) Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day, so keep the weights light and you don’t even have to hit these at more than 70-80% to finish the time caps. Today should just be a really fun sweat 🙂 Metcon Metcon (AMRAP – Reps) “Cardio MASH” 0-8min… 3 Rounds:...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (5X5) Superset with weighted Pull-ups. Rest 2-3 min between sets. Weighted Pull-ups (5X5) Metcon Metcon (AMRAP – Reps) 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Double Unders in remaining time… Rest 1min. 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Alternating DB Snatches in remaining...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Today is week 1 of a 6 week “5×5 Strength Program!” – In this program, we will be constantly trying to increase our weight in the 5×5 lifts each and every week. On this first week, it’s normal to edge on the lighter side and then start...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Team of 2. Only 1 person works at a time. Switch whenever you like. There is no rest between sections. It just keeps compounding until you finish 🙂 Metcon (Time) For Time: 20 Power Cleans (135/95lbs.) 40 Cals of Choice 20 Power Cleans (155/105lbs.) 60 Pull-Ups 40...Read More
BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) Metcon 5 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 DB Sit-Ups (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Echo Bike (Goal: 12-18 Cals) 20sec. of Rest...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST! The progression is meant to start out light and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep...Read More
