BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (KG conv: 35/25) Independence Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (65/45) 40 Hang Power Cleans (65/45) 40 Shoulder to Overhead (65/45) -Pick up where you left off after each set (KG conv: 30/20) Liberty Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance / Fitness 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (Scale) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes and Core (Checkmark) 3-4 rounds: 10 Band Pull Through @ moderate weight -rest 30 seconds- 10 GHD Hip Raise @ moderate weight (or Supermans) -rest 30 seconds- 10 Single Leg DB Hip Thrust @ moderate weight...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance / Fitness 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (Scale) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes and Core (Checkmark) 3-4 rounds: 10 Band Pull Through @ moderate weight -rest 30 seconds- 10 GHD Hip Raise @ moderate weight (or Supermans) -rest 30 seconds- 10 Single Leg DB Hip Thrust @ moderate weight...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts 3 Hang Muscle Cleans 3 Shoulder Press 10 Deadbugs 10 Ring Rows 2. Strength Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) -complete each set unbroken- 3. Workout Prep 1 set 5 Wall Balls 10 Double Unders or Single Unders 1 Muscle Up or Burpee Pull Up. Strength/Accessory Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) Workout CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Freedom (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (KG conv: 9/6 WB) Independence 12:00 AMRAP 150 Wall Balls (14/10) 90 Double Unders...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (Scale) 12:00 AMRAP 100 Wall Ball Thrusters (light) 100 Single Unders 10 Burpee Pull Ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more