BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: 3 thrusters 45/35lb 3 perform jumping chin-over-bar pull-ups 6 thrusters 45/35lb 6 perform jumping chin-over-bar pull-ups 9 thrusters 45/35lb 9 perform jumping chin-over-bar pull-ups 12 thrusters 45/35lb 12...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 Air Squats 10 Step Back Lunges 400m Run 20 Air Squats 20 Step Back Lunges 600m Run 30 Air Squats 30 Step Back Lunges 800m Run 40 Air Squats 40 Step Back Lunges 600m Run 30 Air Squats 30 Step Back Lunges 400m Run 20 Air Squats 20 Step Back Lunges 200m Run 10 Air Squats 10 Step Back LungesTime Cap: 30:00 PERFORMANCE Front Rack Lunge 6 @ 6.5/10 RPE (3R/3L) 6 @ 7/10 RPE(3R/3L) 6 @ 7.5/10 RPE(3R/3L) 6 @ 8/10 RPE(3R/3L) 6 @ 8.5/10 RPE (3R/3L) Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 500/400m Row (OR 400m Run) 25′ DB Overhead Walking Lunge (50/35) (R) 25 Box Jump Overs (24/20) 25′ DB Overhead Walking Lunge (50/35) (L)TARGET SCORE: Target Rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 2 Rounds 5 DB Squat Cleans (moderate/heavy) 10 Burpees Over DB 15 V-Ups 20 Calorie Bike Rest 2:00 after every 2 rounds PERFORMANCE Power Clean + Hang Squat Clean Build to a heavy unbroken complex. Metcon (5 Rounds for time) 5 Sets 20 GHD (OR 30 AbMat Sit-ups) 10 HSPU 5 Hang Squat Cleans (135/95) Rest 1:1TARGET SCORE: Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Ski 10 KB Snatches (5R/5L) Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 10 Hand Release Push-Ups Rest 2:00 PERFORMANCE Push Press 10 @ 6/10 RPE 8 @ 7/10 RPE 6 @ 8/10 RPE 4 @ 9/10 RPE 2 @ 10/10 RPE Metcon (2 Rounds for time) 2 Sets 15-12-9 Pull-Ups Alternating DB Snatches (50/35) *200m Run after each round Rest 2 minutes between sets. RX+ DB Snatches 70/50TARGET SCORE: Target time: Sub 6:30 Time cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10 Sets (Every 1:30) 250/200m Row – Rest 2:00 – 2 Sets 5:00 AMRAP 10 DB Front Squats 10 Box Jump Overs Rest 2:00 between setsRow Time cap: 1:15 Scale: 200/150m PERFORMANCE Metcon (Time) 100/80 Calorie Bike *Every minute on the minute (Including 0:00) perform 5 lateral burpees over the barTARGET SCORE: Target time: Sub 10:00 Time cap: 15:00 Front Squat 5X3 @ 8/10 RPERead more