Call Us: (480) 664-4040




BLK LBL Fitness Club – CrossFit®

Today’s Programming

The day after 20 rep squats is always tough to program for, so I just wanted to make it fun day. Kicking it off with a climbing “DT” every minute on the minute piece (which will still be VERY spicy). The ending with some much needed bodybuilding stuff 🙂 Have FUN!


Metcon (Weight)

7 Rounds: (21min. total)

Min. 1)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Min. 2)

15 Toes-To-Bar

Min. 3)

You goal on this section is to build to the heaviest complex posssible on minute 1. I would probably have most you start at about 135lbs. for men and 95lbs. for the ladies. If that alone is hard, then just stick with that for whole workout. I think a lot of the guys can probably get up to 185-205lbs. We will see soon on the scores 🙂

Metcon (No Measure)

Body Sculpting Cash-Out:

4min. of Weighted DB Sit-Ups

4min. of Banded Pull-Aparts

4min. of Single DB Skull Crushers

*No rest between sections. Shoot for weight on these that will get you about 50 reps on each section