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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 10 – 15 Ring Row Minute 3: 10 – 15 Row Pike Ups Minute 4: 10 – 15 DB Thrusters Minute 5: Rest PERFORMANCE Metcon (AMRAP – Reps) 7 Sets Minute 1: 10 – 15 Calorie Bike Minute 2: 10 – 15Box Jump Overs (24/20) Minute 3: 4 Wall Walks (Sets 1,3,5 & 7) / 10 HSPU (Sets 2, 4, & 6). Minute 4: Rest Accessory (Checkmark) 3 or 4 Rounds 10 Alternating DB Bicep Curls 5 Strict Pull-Ups 10 Banded Tricep ExtensionsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 6:00 AMRAP 12/10 Calorie SKi 12 Hand Release Push-Ups 12 KB Push Press (6R/6L) Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders 12 KB Swings 12 KB Sumo DL High Pulls Rest 2:00 PERFORMANCE Bench Press 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5 @ 7.5/10 RPE Metcon (6 Rounds for time) 6 sets 50 Double Unders Odd sets: 10 Alternating DB Hang Clean & Jerk (50/35) Even Sets: 10 Alternating DB Hang Snatches (50/35) 10 DB Facing Burpees -Rest 1:00 between sets-TARGET SCORE: Target Time: Sub 90 Time Cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 12:00 EMOM Minute 1: 15/12Calorie Row Minute 2: 15 DB Deadlifts Minute 3: 15 V-Ups Rest 3:00 12:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 DB Goblet Squats Minute 3: 15 Russian Twist (R&L = 1 rep) PERFORMANCE Deadlift 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE 3 @ 8/10 RPE Metcon (5 Rounds for calories) 5 Sets: 2:00 AMRAP 15 GHD (OR 20 AbMat Sit-Ups) 15 KB Deadlifts (2×53/2×35) Max Calorie Bike Rest 2:00 between setsTARGET SCORE: Target Score: 15/10+Read more