BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 14 Kettlebell Swings Minute 4: 14 Kettlebell Gorilla Rows Minute 5: Rest PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Pull Ups 12 Burpee Over Dumbbell 12 Alternating Dumbbell Snatch (50/35)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10/8 Calorie Bike 10 KB Goblet Squats 10 Burpees Rest 2:00 after each set. *Start the next set where you finished. PERFORMANCE Squat Clean + Front Squat + Hang Squat Clean 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6.5/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 7/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 7.5/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 8/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 12/10 Calorie Row 6 Box Jumps (24/20) Max Front Squats (95/65) Rest 2:00 between sets.TARGET SCORE Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-upsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S....Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 Sots Press @ 5/10 RPE 3 Sots Press @ 5/10 RPE 3 Sots Press @ 5.5/10 RPE 3 Sots Press @ 5.5/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 5.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7.5/10 RPE *Tempo 3 seconds down, 2 second pause at bottom Overhead Squat 3 Overhead Squat @ 7/10 RPE 2 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 7/10 RPE 3 Overhead Squat @ 7.5/10 RPE 2 Overhead Squat @ 8/10 RPE 1 Overhead Squat @...Read more