BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squat 3 Working Sets *Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂 8-10 Reps on each leg SUPERSET with/ 12-15 Weighted DB Sit-Ups...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) With a Vest: 4:00 Rowing :30 HARD / :30 Easy -Rest 1:00 4:00 AMRAP 15 Pull Ups 20 Wall Balls 20/14 25 DB Deadlifts 50/35’s 30 Box Jumps or Step Ups 20″ for all -Rest 1:00 4:00 Bike :30 HARD / :30...Read More

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (AMRAP – Reps) 35min. to get as far as possible…. 50 Power Snatches 75/55lb 50 Power Cleans 95/65lb. 50 Deadlifts 135/95lbs. 50 Cal Assault Bike Rest 1min. 50 Power Snatches 95/65lb. 50 Power Cleans 135/95lb. 50 Deadlifts 185/135lbs. 50 Cal Assault Bike Rest 2min. 50 Power...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Split Jerk 4 Working Sets: 5 Split Jerks (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 2min.Tips to focus on: 1.) Moving your front foot just as much as your back. 2.) Focus on getting “under” the bar after explode up. 3.) Keep your core...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 3 Working Sets: Bench Press 8-10 Flat Barbell Bench Press Immediately into; 6-8 Weighted Chin-Ups Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 4 Front Squats 135/95lbs. 8 Pull-Ups 12 Push-UpsKeeping the numbers small here so that you can move fast and really...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with: Every 60sec. X 5 Rounds: 3 Power Cleans Immediately into; Every 60sec. X 5 Rounds: 2 Power Cleans *Climbing in weight whenever you like. The highest you should get to...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Snatch Complex Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor) 2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken) *This is...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squats Same as last week, but shoot for 5-10% more weight 3 Working Sets: 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds) Metcon (AMRAP – Rounds) Every 3min x 5 Rounds: 8 Cal Row...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup 3 Rounds For Quality 1:00 Bike/Row/Ski 10 Ring Row 10 Scap Push-ups 10 Alt. Groiner Metcon Metcon (Time) “JACOB BLAKE” 7 Rounds for Time 3 Burpees to Target 5 Chest-to-Bar Pull-Ups 8 Hand Release Push-Ups 29 Air Squats Wear a Weight Vest (20/14 lb)Read More

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. For Time: 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each) 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run...Read More