BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB Hang Clean and Jerks 250/200m Row 30 DB Deadlifts 30 Alternating DB Hang Clean and JerksTime Cap: 30:00 PERFORMANCE Power Snatch 5 Power Snatch @ 6.5/10 RPE 4 Power Snatch @ 7/10 RPE 3 Power Snatch @ 7.5/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE Complete as singles. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP Buy in: 1200m Run Immediately into AMRAP in Remaining Time of…. 3 Power Snatches (115/80) 12 Box Jumps (24/20) RX+ 135/95TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB Hang Clean and Jerks 250/200m Row 30 DB Deadlifts 30 Alternating DB Hang Clean and JerksTime Cap: 30:00 PERFORMANCE Power Snatch 5 Power Snatch @ 6.5/10 RPE 4 Power Snatch @ 7/10 RPE 3 Power Snatch @ 7.5/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE Complete as singles. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP Buy in: 1200m Run Immediately into AMRAP in Remaining Time of…. 3 Power Snatches (115/80) 12 Box Jumps (24/20) RX+ 135/95TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB Hang Clean and Jerks 250/200m Row 30 DB Deadlifts 30 Alternating DB Hang Clean and JerksTime Cap: 30:00 PERFORMANCE Power Snatch 5 Power Snatch @ 6.5/10 RPE 4 Power Snatch @ 7/10 RPE 3 Power Snatch @ 7.5/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE Complete as singles. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP Buy in: 1200m Run Immediately into AMRAP in Remaining Time of…. 3 Power Snatches (115/80) 12 Box Jumps (24/20) RX+ 135/95TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB Hang Clean and Jerks 250/200m Row 30 DB Deadlifts 30 Alternating DB Hang Clean and JerksTime Cap: 30:00 PERFORMANCE Power Snatch 5 Power Snatch @ 6.5/10 RPE 4 Power Snatch @ 7/10 RPE 3 Power Snatch @ 7.5/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE Complete as singles. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP Buy in: 1200m Run Immediately into AMRAP in Remaining Time of…. 3 Power Snatches (115/80) 12 Box Jumps (24/20) RX+ 135/95TARGET SCORE Target rounds: 6+Read more