BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 8 “DEALOD”) After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60%*No touch and go reps. Just singles. GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 8...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 8 “DELOAD”) After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60%**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 8 “DELOAD”) *This is our LAST WEEK before starting a NEW CYCLE 5 Reps on EACH leg superset with; 10-15 Weighted Hanging Knee Raises Rest 2min. Repeat For 3 Total Sets. Set 1: Lunges: 40% of heaviest Set 2: Lunges: 50% of...Read More
BLK LBL Fitness Club – CrossFit® Metcon BRIŠKI (Time) For Time 800 meter Run 100 Wall Ball Shots (20/14) 100 Kettlebell Swings (53/35) 100 Air Squats 800 meter Run Wear a Weight Vest (20/14)This workout is dedicated to Josip Briški (27), who was the first Croatian soldier killed in action in Afghanistan. He died on...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: “You go, I go style” 20 Rounds: (10 Rounds Each) 5 Power Snatch (95/65lbs.) 6 Cal Assault Bike 7 Toes-To-Bar Immediately into; 20 Rounds: (10 Rounds Each) 5 Power Cleans (135/95lbs.) 6 Cal Assault Bike 7 Toes-To-BarThis should be a fun one today! Looking...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch + Pause Snatch (1+1) x 4 sets @ 70-80% 1 RM Power Snatch.Do a power snatch, reset, and then do a snatch but pause in the receive for 3 seconds. Record each set as 1 of your scores for load Metcon Metcon (AMRAP – Rounds and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 7) After warm up sets complete: Set 1: 3 reps at 75% Set 2: 2 reps at 85% Set 3: 1 reps at 95+%*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) “CARDIO WEDNESDAY” 35:00 AMRAP In Teams of 2: Partner 1: 5 KB Deadlifts (2 x 53/35) 15 Pull-Ups 45 Double Unders Partner 2: Max Cals on Cardio *Score is Max Calories*Partner 1 and 2 may switch when they want. *If you want to work on higher...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: NEW 1 Rep Max Attempt**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to...Read More
