BLK LBL Fitness Club – CrossFit® Metcon Metcon (5 Rounds for time) Teams of 2 5 rounds (each/1:1) 20/16 Cal Echo Bike 250/200m Ski 3 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 2 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 1 Sandbag Squats (150/100) *Partner 1 will complete an entire round, followed by partner two.Focus the stimulus is moderate pacing across all rounds. Machines at the beginning of each round will put athletes in a fatigue deficit for sandbag squats so a heavy emphasis on purposeful breathing on machines will set up athletes for a strong effort on sandbag work. If you do not have access to a sandbag, sub in a 185/135 barbell front squat and barbell front rack carry. Goal should be to complete squats and carry unbroken from start to finish Individual version: Rest 1:1 on rounds. *Scaled Option 5 rounds (each/1:1) 15/12 Cal Echo...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Weightlifting Strength Movement Prep 3 Sets 6 Double Dumbbell Sumo Deadlift + 6 Single Arm Dumbbell Hang Squat Snatch Right Arm + 6 Single Arm Dumbbell Hang Squat Snatch Left Arm + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Strict Snatch Press Behind Neck + 3 SLOW Overhead Squat + Tall Snatches (2″,4″,full Squat) (use empty barbell) ** These DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set. Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop (5-5-5-5-5) ** You will need two barbells. One barbell for the (SN PP + Pause OHS) and one barbell for the (High Hang Muscle Snatch + Snatch Drop) ** 4 Snatch Grip Push Press + 1 Pause Overhead Squat...Read more

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) 3 Snatch @ 5/10 RPE 1 RM Snatch 2 Snatch @ 5.5/10 RPE 1 RM Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 3 Snatch @ 5.5/10 RPE 1 RM Snatch 2 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 6.5/10 RPE 1 RM Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch Clean and Jerk (1X1) 3 Clean and 1 Jerk @ 5/10 RPE 1 RM Clean and Jerk 2 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk 3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk 2 Clean and 1 Jerk...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout Prep 5/4 Calorie Row 5 Dumbbell Bench Press 5/4 Calorie Row Metcon Metcon (8 Rounds for time) Every 4:00 (8 sets) 15/12 Calorie Row 10 Dumbbell Bench Press (50s/35s) 15/12 Calorie RowTARGET SCORE Target time each set: 1:45-2:15 Time cap each set: 3 minutes STIMULUS and GOALS The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 8 sets. They should be mindful of dumbbell weight to allow continuous movement while only looking to rest between movements. Accessory Work For Quality: 4 Rounds 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 7 Around the Worlds (each direction) 7 Plank Walk Steps (each...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.) -into- 3 sets 10 ring rows 5 Back Squats (empty bar) 2. Workout Prep 3 sets: 2 Back Squats (work up in weight) 3 Pull-ups (set 1) 3 Chest to Bar (set 2) 2 Bar Muscle Ups (set 3) Metcon Metcon (3 Rounds for time) 0:00-4:00 30 Pull-ups 30 Back Squats (135/95) -rest 2:00 – 6:00-10:00 20 Chest to Bar Pull-ups 20 Back Squats (185/125) – rest 2:00 – 12:00-16:00 10 Bar Muscle Ups 10 Back Squats (225/155) Back Squat: Weight ranges for reps. 30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+)TARGET SCORE Target Time each set: sub 3 minutes Time Cap each set: 3:45 minutes STIMULUS and...Read more