BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk EMOM x 3min. 10/7 Cal Bike EMOM x 3min. 3 Power Clean and Jerks @50-60% of 1RM EMOM x 3min. 10/7 Cal Bike EMOM x 3min. 2 Power Clean and Jerks @65-75% of 1RM EMOM x 3min. 10/7 Cal Bike EMOM x 3min. 1...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge 4 Total Sets: (0-2min.) 5-6 Back Lunges on each leg (2-4min.) 35/28 Cal Row (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section. *For the...Read More
BLK LBL Fitness Club – CrossFit® Metcon Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight Vest Optional (Score is Rounds + Reps) Finisher Metcon (No Measure) Core Work: 4 Rounds: 10 hollow rocks 30 sec hollow rock hold 30 sec superman 10 V...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats (135/95lbs.)This is a classic Hero Workout called “Manion.” So it may look a little familiar 😉 You may break up the reps however you like, but only 1 person can work at...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 4 “DELOAD”) Set 1.) 5 Reps at 40% of 1RM Set 2.) 5 Reps at 50% of 1RM Set 3.) 5 Reps at 60% of 1RM SUPERSET with; 10-12 DB Incline Seal Rows Metcon Metcon (AMRAP – Reps) 20min. EMOM: Min. 1) 12/10 Cal Bike...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 4 “DELOAD”) 2″ Deficit (Standing on a 25lb. Plate)Olympic & Strength SUPERSET: 3 HANG POWER Snatch or Clean at 60% of your 1RM (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets....Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” 35min. to finish… 100 Double Unders Every time you break, complete a 12/10 Cal Bike Immediately into; 100 Pull-Ups Every time you break, complete a 400m Run Immediately into; 100 Double Unders Every time you break, complete 12/10 Cal Bike Immediately into; 100 Barbell...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 4 “DELOAD”) Using 50% of the heaviest you used this month… Max Unbroken Set of Flat Barbell Bench Press Immediately into; Max Unbroken Set of Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets. *Try to really get as close to...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 4 “DELOAD”) Olympic Lifting + Strength SUPERSET: 3 Full Squat Snatch or Squat Cleans at 60% of 1RM (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 5 Reps at 40% of 1RM Set 2.) 5 Reps at 50%...Read More
BLK LBL Fitness Club – CrossFit® Metcon FELIX (Time) 6 Rounds For Time 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters 95/65 9 Toes To Bar Wear a Weight Vest (20/14 lb) Metcon (No Measure) Core Workout 4 Rounds: 20 situps 30 sec plank 30 sec side plank left 30 sec side plank...Read More
