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13
Oct
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Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Weightlifting

3 Supersets:

10-12 Incline DB Bench Press

10-12 Incline DB Seal Rows

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (No Measure)

3 Rounds:

1min. of Deadlifts for Max Weight

1min. Rest

1min. of Rowing for Max Calories

1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and calories as possible.

On the deadlifts, you should be going unbroken for about the first 30 seconds. Then keep chipping away with sets of 1-3 reps at a time.

On the row, you just need to give it all you have. Men should all be over 20 calories and women should all be over 15. Most of you can probably double these numbers.

Weights for men to choose from:

185lbs.

225lbs.

275lbs.

315lbs.

Weights for men to choose from:

135lbs.

155lbs.

185lbs.

205lbs.

*Choose whatever weight you think will get you the best score 🙂

Scores will be put below…

Metcon (Weight)

Max total deadlift weight lifted

Metcon (Calories)

Max total row calories accumulated

Accessory Work

3-4 Sets of Weighted Hanging Knee Raises

– 10-12 reps per set

– Rest 60 seconds between sets

12
Oct
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Tuesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

The Chalk Big Clean Complex

15min. to build up to a heavy complex of:

1 Hang Power Clean (above the knee)

1 Hang Power Clean (below the knee)

1 Power Clean (from the ground)

1 Split Jerk

All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.

Metcon

Metcon (Time)

7 Rounds For Time:

7 Burpees

7 Shoulder To Overhead (115/75lbs.)

7 Calorie Bike

7 Pull-Ups

7 Wall Balls (20/14lbs.)
RX+ Men: 135lbs. and 30lb. Wall Ball

RX+ Women: 95lbs. and 20lb. Wall Ball

9
Oct
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Saturday

BLK LBL Fitness Club – CrossFit®

Metcon (Time)

In Teams of 2:

COMPLETE 1,000 REPS FOR TIME:

Assault Bike Calories

Deadlifts (225/155lbs.)

Toes-To-Bar

Lateral Burpees Over The Bar
Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉

3.) ONLY 1 athlete can work at a time.

EXCITED to see times and strategies on this!

Time CAP: 40min.

8
Oct
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Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 4 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:

1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

Shoulder Complex

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (Time)

For Time:

50 Cal Row

40 Russian KB Swings (70/53lb.)

30 Box Jumps (24/20″)

20 Pull-Ups

40 Cal Row

30 Russian KB Swings (70/53lb.)

20 Box Jumps (24/20″)

10 Pull-Ups

30 Cal Row

20 Russian KB Swings (70/53lb.)

10 Box Jumps (24/20″)

5 Pull-Ups

Accessory Work

Optional BONUS Work:

Since we only did 35 pull-ups in the workout, I wanted to put something here with a little more pull-up volume. So I am going to throw an old classic in here.

For Quality:

10-9-8-7-6-5-4-3-2-1

Strict Chin-Ups (Underhand Grip)

Strict Handstand Push-Ups

*Scaled option is kipping

7
Oct
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Thursday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy!

Weightlifting

3 Supersets:

2 Front Squat (80-90% effort on all sets)

6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Shooting for 5-10% more weight on the front squats than last week

*Shooting for 5-10% more on the hip thrusts than last week

Front Squat (3X3)

Barbell Hip Thrust (3X8)

Metcon

Metcon (AMRAP – Reps)

20min. AMRAP:

5 Power Cleans (135/95lbs.)

10 Wall Balls (20/14lb.)

200m Run
200m = 1 rep

1 … 136 137 138 139 140 … 388