BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) In Teams of 2: 4 Rounds: 90sec. of Power Cleans (135/95lbs.) 90sec. of Toes-To-Bar 90sec. of Cals of Choice 90sec. of Front Squats (135/95lbs.) 90sec. of Burpees 90sec. of RestThis is essentially a beefed up version of Fight Gone Bad. Only 1 person works...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 1) Set 1.) 5 Reps at 65% Set 2.) 5 Reps at 75% Set 3.) Max Reps at 85% (Goal: more than 5) Superset with; 10-12 Heavy Weighted Sit-Ups Or… 10-12 Heavy Hanging Knee Raises Rest 2-3min. Between Sets. Metcon Metcon (Time) 20 Rounds For...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 1) 2″ Deficit (Standing on 25lb. Plate) Olympic & Strength Superset: Build to HEAVY 2 Rep HANG Squat Snatch or Squat Clean Rest 30-60sec. and complete; 5-6 Deficit Deadlifts Rest 2-3min. Repeat For 3 Total Working Sets.*Warm up on the olympic lifts and squats together,...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” Finish The Following Rep Scheme For Time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls (20/14lb.) Toes-To-Bar Double DB Hang Cleans (50/35s) Sit-Ups DB Lunges (50/35s)Time CAP: 35min. Not sure if anyone will actually finish this one, but just incase you do, put that time in! Left...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 1) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets.*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible)...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 1) You choose: Build to a Heavy 3 Rep Squat Snatch or Squat Clean *You may touch and go or drop each rep Rest 60-90sec. And Complete The Squat Numbers Below: Set 1.) 5 Reps at 65% Set 2.) 5 Reps at 75% Set 3.)...Read More
BLK LBL Fitness Club – CrossFit® Metcon Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th...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 Hand Release Push-UpsRules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements. It does not have to...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Snatch Pull + High Pull + Snatch (5X3) – (1+1+1) x 5 working sets. – Build from 60-65% to 80-85% 1RM SnatchDo a snatch pull, then do a high pull before resetting it back down and going into a full snatch. Record set as 1 of your scores...Read More
