BLK LBL Fitness Club – CrossFit® Hang Power Snatch (1X1) In Teams of 2: Build to a 1RM Hang Power Snatch in 8 Minutes. *At 8 minutes go immediately into Metcon. Metcon (Time) Metcon Teams of 2 @ 8:00 80/60 Cal. Row 30 Syncro Bar Facing Burpees @ 16:00 80/60 Cal. Ski 30 Syncro BFB...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 3 Total Sets: (0-2min.) 25/16 Cal Echo Bike (2-4min.) 5 Front Squats as heavy as possible (4-6min.) Max Effort Weighted DB Sit-Ups (50/35lb.) (6-8min.) 5 Deadlifts as heavy as possible*Soon as the clock hits 8min. you start back at the top and repeat for 3...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 0-4min.) 400m Run 10 Unbroken Bench Press Max Pull-Ups in remaining time… (5-6min.) Rest (6-10min.) 400m Run 8 Unbroken Bench Press Max Pull-Ups in remaining time… (10-11min.) Rest (11-15min.) 400m Run 6 Unbroken Bench Press Max Pull-Ups in remaining time… (15-16min.) Rest (16-20min.) 400m Run 4...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) “Death By…. ” Every 2 minutes until you can no longer finish… 8 Calorie Echo Bike 8 Wall Balls (20/14lb.) 1 Ground To Overhead (115/75lbs.) Round 2: 2 Ground To Overhead Round 3: 3 Ground To Overhead Round 4: 4 Ground To Overhead …...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming For the next 2 weeks, we will being doing a “Bridge Cycle.” The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little...Read More
BLK LBL Fitness Club – CrossFit® Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesTo learn more about Kerrie click hereRead More
BLK LBL Fitness Club – CrossFit® Metcon My favorite Saturday format! These “you go, I go” styles really push everyone to go way harder than normal! On this particular workout, you are doing 20 rounds each on the first section, then 10 rounds each on the second section. For the weights, I tried to make...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting FINAL WEEK of the “CHALK Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is...Read More
