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
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
