BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Snatch Balance 3 Snatch Grip Push Press + 2 Snatch Balance @ 5.5/10 RPE 3 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 6.5/10 RPE Tempo Overhead Squat 3 Overhead Squat @ 6/10 RPE 3 Overhead Squat @ 6.5/10 RPE 3 Overhead Squat @ 7/10 RPE 2 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE Pause at bottom for 3 seconds Squat Snatch 1 Squat Snatch @ 6.5/10 RPE 1 Squat Snatch @ 7/10 RPE 1 Squat Snatch @ 7.5/10 RPE 1 Squat Snatch @ 7.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here CrossFit Games Open 24.1 Rx (Ages 55+) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM :45 on/:15 off 1. Calorie Bike 2. Wall Walks (1 rep every 9-11 seconds) 3. Calorie Ski Erg (Or Row) 4. Front Rack Ketllebell Carry (2×53/35) 5.Jog 6. Farmers Carry (2×53/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE 5 Deadlift @ 8+/10 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12/10 Calorie Bike In remaining time: Max C2B Rest :90 between setsTARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 10 Alternating DB Clean and Jerk 10 Push Ups* Rest 1:00 *Sub 10 Burpees on even sets (2/4) PERFORMANCE Split Jerk 3 Split Jerk @ 6/10 RPE 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 2-4-6-8-10-12-14-16….. HSPU 4-8-12-16-20-24-28-32… Alternating DB Snatch (50/35) *3 Burpee Over DB after each round.TARGET SCORE: Target reps: 144+ (Finishing round of 12/24/3)Read more