BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 Chin Ups 10 Single Arm DB Bent Over Row (each Side) (Heavy) 20/15 Calorie Row 10 Diamond Push-Ups 10 DB French Press (Moderate) 20/15 Calorie Ski 300′ KB Farmer Carry (Heavy)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 (You go, I go) 30:00 AMRAP 12 T2B 3 Sand Bag Cleans (150/100) (OR Power Cleans 185/125) 12 Pull-Ups 3 Sand Bag Cleans (150/100)(OR Power Cleans 185/125) *400m partner run after every round completed.TARGET SCORE: Target Round: 6+ TotalRead more

BLK LBL Fitness Club – WEIGHTLIFTING Push Press + Push Jerk + Jerk 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 75-78% 1 RM Push Press 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 80-83% 1 RM Push Press 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 85-90% 1 RM Push Press Push Jerk + Jerk 1 Push Jerk + 1 Split Jerk @ 80% 1 RM Jerk 1 Push Jerk + 1 Split Jerk @ 85% 1 RM Jerk 1 Push Jerk + 1 Split Jerk @ 90% 1 RM Jerk Clean Pull + Clean + Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) F: 65 lb, 95 lb, 125 lb, 155 lb M: 95 lb, 135 lb, 185 lb, 225 lb CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 DB Bench Press 10 Ring Dips 20/15 Calorie Ski 20 Air Squats 20 Step Back Lunges 20/15 Calorie Bike (OR 400m Run) :30 KB Front Rack Hold :30 PlankRead more