BLK LBL Fitness Club – CrossFit® Weightlifting 3 Hang Power Cleans + 4 Front Squats Every 1:30 x 12 Rounds: 3 Hang Power Cleans 4 Front Squats 5 Burpees *Climbing in weight! Score is the weight of your last round as long as you finish the burpees Metcon Metcon (AMRAP – Rounds and Reps) 10min....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift 3 Working Sets of 6-8 Reps Superset with: 1:00 Weighted Plank on hands Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch Every 2:30min. x 6 Rounds: 250m Row 3 Power Snatch (climbing)*Try and start at 135/85 and build up to a max effort. *Shoot for “touch n go” reps. *Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min....Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Working Sets of 6-8 Reps Rest 2min. Repeat For 3 Total Sets. The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 10/8 Cal Row Easy Pace 50 Single Unders/25 Double Under 10 Bodyweight Good Morning 10 Opposite Toe Touch Metcon Metcon (Time) “Triple 3” 3000m Row 300 Double Unders 3 Mile Run Vest optional (20/14) 49:00 Min CapRead More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35min. to get as far as possible… _ 20 Wall Balls (20/14lb.) _ 20 Wall Balls (20/14lb.) 400 Meter Run _ 20 Wall Balls (20/14lb.) 400 Meter Run 60 Push-Ups _ 20 Wall Balls (20/14lb.) 400 Meter Run 60 Push-Ups 80 Cals of Choice _ 20...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 2 Front Squats + 2 Push/Split Jerks Metcon (Weight) Build up to a heavy complex of: 2 Front Squats (out of the rack) + 2 Push or Split Jerks Rest 2min. Repeat For 4 Total Working Sets. Metcon Metcon (4 Rounds for reps) 4 Rounds of: 4min. Running...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting DB Incline Bench Press 8-10 Incline DB Bench Press Immediately into; 4 Sets: 8-10 Incline DB Seal Rows Rest 90secScored weight is DB Bench Press Metcon Metcon (AMRAP – Reps) Fight Gone Bad Style! 3 Rounds: 1min. of Flat Barbell Bench Press (95/65lbs.) 1min. of Rowing For Max...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; 1min. Weighted Plank Rest 2min. *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...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 2 Rep Hang Power Snatch Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 2 Rep Max Hang Power Snatch 2.) 1 Hang Squat Snatch + 1 Full Squat Snatch *You can drop the bar in between reps, but keep it around 5sec....Read More
