BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme! 2 Burpees 4 Push Jerks 6 Cal...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (5X5) -Superset with Deadlifts -Rest 2-3min between sets Deadlift (5X5) Metcon Metcon (Time) Complete 250 Reps in any rep scheme or order you like using only these 3 movements: Echo Bike Calories Pull-Ups Wall Balls (20/14lbs.)All I want is 50 reps of each movement. After that,...Read More
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
