BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat Front Squat 15min. to build up to: Heavy 2 rep Front Squat. In between Sets Complete 1 of the following: (You pick) 1.) 15 Heavy DB Russian Twists (L+R= 1 rep) 2.) 15 GHD Sit-Ups 3.) 15 Weighted Hanging Knee Raises Rest 2min. Between Sets. Repeat...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk 15min. to work up to: Heavy 3 rep Power Clean and Jerk. – Preferably a “touch n go” style – Rest as needed between sets Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP 20 Alt. DB Snatches (50/35lb.) 15 Wall Balls (20/14lb.) 10...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Single Leg Deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 10-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 8-10-12-14-16-18-20 Cal Row Toes-To-Bar Front Rack Lunges 95/65lbs.*If you want, you can also start...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) 4 Sets: 3-5 Heavy Power Snatches (80% effort+… touch and go) Immediately into; 2min. Assault Bike For Max Cals Rest 2min.This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squat 3 Working Sets: Bulgarian Split Squat 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2minScore is weight of DBs Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 15 Wall Balls 20/14 15 American KB Swings 53/35Read More
BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) In a vest… For Time: 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run Time CAP 35:00Read More
BLK LBL Fitness Club – CrossFit® Partner Workout Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 7 Cal Row 7 Barbell Thrusters (95/65lbs.) 7 Pull-Ups Time CAP: 35min. *You must complete a full round before your partner goes. *RX+ 115/75lbsRead More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Power Clean EMOM x 3min. 4 Power Cleans (135/95) EMOM x 3min. 3 Power Cleans (155/105) EMOM x 3min. 2 Power Cleans (185/125) EMOM x 3min. 1 Power Clean (205/135)*These numbers are just a rough idea for many of you. Scale as needed, but it should...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Press Push Press 0:00 – 18:00 4-5 Working Sets: 8 Push Press (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 90sec*Push Press should be 5%+ more than last weeks Push Press. Try for a little heavier on the Hanging Knee Raises as well. Workout...Read More
BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 EMOM x 4min. 60 Double Unders...Read More
