BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) 5 Pause Back Squats (empty bar) 2. Strength Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes 3. Workout Prep 3 sets: 10 Double Unders 3 Power Snatch (build-in weight) Strength/Accessory Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Independence 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3. Workout Prep 1 set: 5 Push Ups 50m Run 4 Handstand Push Ups 50m Run 2 Strict Handstand Push Ups Strength/Accessory Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes Workout The Mole (Time) Freedom (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30 Push Ups 300m Run 20 Handstand Push Ups 200m Run 10 Strict Handstand Push Ups 100m Run Independence 100m Run 8 Strict Handstand Push Ups or...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30 Push Ups 300m Run 20 Handstand Push Ups 200m Run 10 Strict Handstand Push Ups 100m Run Scale 100m Run 10 Push Ups 200m Run 15 Bar Push Ups 300m Run 20 Dumbbell Push Press (light) 300m Run 15 Bar Push Ups 200m Run 10 Push Ups 100m Run Target time: 11-13 minutes Time cap: 15 minutes Fitness Metcon (Time) Score Time 500-400-300-200-100 Meter Run Wall Balls (20/14) *Row 500/450m after each round Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Pec...Read more