BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM 10 DB Bench Press Heavy 10 Kipping Pull-Ups Rest 1:00 10:00 EMOM 10 Diamond Push-Ups 10 DB Bent Over Row (Moderate) Rest 1:00 10:00 EMOM 10 DB Bicep Curls (Moderate) 10 DB Z Press (Moderate) PERFORMANCE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 10 KB Push Press (53s/35s) 200m Run 20 AbMat Sit-Ups 200m RunTARGET SCORE: Target Rounds: 4+ Zone 2 (Checkmark) Perform 25 minutes of Zone 2. Choose between Row, Bike, Ski or Run.This should be easy work as in RPE of 3-4Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 60% 1 RM Snatch 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 80% 1 RM Snatch 1 Snatch Balance @ 85% 1 RM Snatch 1 Snatch Balance @ 90% 1 RM Snatch 1 Snatch Balance @ 95% 1 RM Snatch 1 Snatch Balance @ 100+% 1 RM Snatch Snatch Pull + Snatch 2 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 2 Snatch Pull + 1 Snatch @ 75% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 80% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 85% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 90% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 95-100% 1 RM Snatch Floating Snatch Deadlift 3 @ 95% 3 @ 95% 3 @ 100% 3 @ 100%Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Push Press, 95# / 65# Bench Press 8 @ 6/10 RPE 6 @ 7/10 RPE 4 @ 8/10 RPE 8 @ 7/10 RPE 6 @ 8/10 RPE 4 @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Front Rack Lunge 10 @ 5/10 RPE (5R/5L) 10 @ 5.5/10 RPE(5R/5L) 10 @ 6/10 RPE(5R/5L) 10 @ 6.5/10 RPE(5R/5L) 10 @ 7/10 RPE(5R/5L) Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 8-10 Strict Pull-Ups Minute 3: 50-75 Double Unders Minute 4: 20 Jumping LungesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Alternating DB Snatches 12 V-Ups 9 Burpees Over Rower 500/400m Row after every 2 rounds. PERFORMANCE Clean Deadlift + Clean + Hang Clean + Jerk Build to a heavy unbroken complex. *Cleans can be power or squat *Jerk can be push or split. Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 15 T2B 10 Burpee Box Jump Overs (24/20) 5 Sandbag Over Shoulder (150/100) (OR Power Cleans 185/125)TARGET SCORE: Target rounds: 4.5+ *Power Cleans at 185/125 will count as RX.Read more