BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Every 2min. x 10 Rounds: 10 Pull-Ups Max Hang Power Snatch * *Increasing weight with goals below Round 1 and 2: 50% effort (Shoot for 4-5 reps) Round 3 and 4: 60% effort (Shoot for 3-4 reps) Round 5 and 6: 70% effort (Shoot for 2-3...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.LAST WEEK of 20 REP! I know you are...Read More
BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) “A Chipper” * Can do with Partner if you want… if not TACKLE SOLO! 35min. Running Clock… 50 Cal Row 50 HSPU’s or Seated DB Press 50 Deadlifts 185/125 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 185/125 50 HSPU’s or Seated DB...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting ,: Front Squat (5-5-5-5) 4 Total Working Sets: 5 Heavy Front Squats (building) Immediately into; 1min. of Max Effort Pull-Ups* Rest 2min *Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) 0:00 – 18:00 4-5 sets: 6-8 Push Press Immediately into; Max Effort Weighted Hanging Knee Raises** Rest 90sec *Push Press should be 5%+ more than last weeks Push Press. ** Hold DB between feetpush press weight is score Workout Metcon (Distance) 20:00 – 30:00 In Teams...Read More
BLK LBL Fitness Club – CrossFit® Strength Metcon (Weight) 4 Sets: 6-8 Close Grip Bench Press Immediately into; 6-8 Narrow Stance Deadlifts Rest 2min. ** build up to starting weight then do 4 “working sets” *Building in weight for each movementScore is bench press Workout Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Front...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Clean and Jerk Cardio Complex: Every 2min. x 10 Rounds: 10/7 Calorie Assault Bike 2 Power Clean and Jerks *Climbing in weight to the heaviest #’s you can hit. Workout Metcon (Time) 2 Rounds For Time: 50 Push Jerks 95/65 25 Toes-To-Bar *EMOM complete 4 Burpees!...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.Try and add 5-10lbs onto whatever you did last...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 4 Rounds For Quality (12:00 CAP) 10 Cal Bike (Easy pace) 10 Alt. Step Back Lunges 10 Russian Baby Makers 10 Up-Downs 10 Kipping Beat Swings Workout Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar...Read More
