BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 15 DB Bench Press (Moderate) 15 Bench Dips (OR Ring Dips) 20/15 Calorie Bike 10 Rower Pike Ups 10 Weighted Sit-Ups (Moderate) 20/15 Calorie Ski 10 Barbell Curls (Moderate) 10 Barbell Strict PressRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch 1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch 1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch 1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM Snatch Snatch Pull + High Pull + Snatch 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch 1 Snatch...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-oversTo learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here Power Snatch Build up to a heavy single in 10 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 10 DB Box Step Ups 20 Alternating Jumping Lunges 30 V-Ups 1 Mile bike after each round. PERFORMANCE Front Rack Lunge 10 @ 5.5/10 RPE 10 @ 6/10 RPE 10 @ 6.5/10 RPE 10 @ 7/10 RPE *10 Total reps (5R/5L) Metcon (AMRAP – Reps) 16:00 EMOM Minute 1: 50-75 Double Unders Minute 2: 10-15 T2B Minute 3: 15-20 Wall Balls (20/14) Minute 4: :45 Plank*Score is total reps *Plank = 1 repRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets (1) 4:00 AMRAP 10/8 Calorie Ski 10 KB Swings – Rest 1:00 – (2) 4:00 AMRAP 10/8 Calorie Row 10 Push Ups – Rest 1:00 – (3) 4:00 AMRAP 50 Single Unders 10 KB Goblet Squats – Rest 1:00 –*Score total rounds and reps completed. PERFORMANCE Metcon (10 Rounds for time) 10 Sets 15/10 Calorie Bike 5 Devil Presses (2×50/2×35) Rest 1:00 between sets *Sub 18/12 Calorie Row if needed.TARGET SCORE: Target time: Sub 1:30 Time cap: 2:00 ACCESSORY Metcon (Checkmark) 4 Sets 5 Chin Ups 10 DB Hammer Curls (Moderate) 10 DB Bent Over Rows (Moderate) :30 Plank Rest 1:00 between sets.Read more