BLK LBL Fitness Club – CrossFit® Today’s Programming Throwing something a little different on the menu today! You will have 35min to complete everything below without any rest between sections. So as soon as you finish part A for example, you will immediately go into part B… And so on… For the lifting sections, you...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 3 of 4) Every 4min. x 5 Rounds: 12/10 Cal Echo Bike *Squat percentages Round 1.) 5 Reps at 40% of 1RM Round 2.) 5 Reps at 50% of 1RM Round 3.) 5 Reps at 75% of 1RM Round 4.) 3 Reps at 85% of...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting We have a mix of olympic lifting and some bodybuilding below. Your goal is to lift the heaviest weight possible on each set. Ideally, I would like everyone to get at least 3-5 Push Press in each set so plan your hang clean accordingly. Don’t clean so much...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 3 of 4) Every 4min. x 4 Rounds: Run 400m *Deadlift percentages Round 1.) 5 Reps at 50% of 1RM Round 2.) 5 Reps at 75% of 1RM Round 3.) 3 Reps at 85% of 1RM Round 4.) Max Unbroken Reps at 95% of 1RM (shooting...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (4X10) 5 reps on each leg (climbing in weight each set) Immediately into; 10-15 Weighted Hanging Knee Raises Rest 90sec. Repeat For 4 Total Sets. Metcon So the first 2 AMRAP’s are not meant to be finished, but I still want you to go hard...Read More
BLK LBL Fitness Club – CrossFit® Metcon Pidgeon (Time) 7 Rounds for Time 7 Sumo Deadlift High-Pulls (95/65 lb) 16 Box Jumps (24/20 in) 45 Double-Unders Cash out: 2016 meter Row Wear a Weight Vest (20/14 lb)Background: Dedicated to Patrick Pidgeon who passed away tragically in the line of duty on while attending a fire...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Rowing Calories Wall Balls (20/14lbs.) Toes-To-Bar Push Jerks (115/75lbs.) *After you finish your 100 rep minimums, at anytime, you may run 400m for 35 reps! As many times as you like…Rules of this workout: 1.) You can...Read More
BLK LBL Fitness Club – CrossFit® Metcon We have a BIG 10 Round EMOM today! Considering everything else we did this week, this should feel pretty good. Tough… But should feel spot on in terms of what your body is feeling today. Pick an RX or RX+ weight for the power cleans and kettlebell… Then...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X3) 3 at 60% of 1RM 3 at 70% of 1RM 3 at 80% of 1RM Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement. Rest 2min. After These...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 4 Sets: 10 Reverse Grip Barbell Bench Immediately into; 10 DB Bent Over Rows (ea. arm) Rest 90sec. Between Sets. Reverse Grip Bench Press (4X10) DB Bent Over Row (4X10) Metcon Metcon (AMRAP – Reps) 4 Rounds: (16min. Total) 40sec. of Max Double DB Hang...Read More
