BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 12:00 EMOM Minute 1: 15/12Calorie Row Minute 2: 15 DB Deadlifts Minute 3: 15 V-Ups Rest 3:00 12:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 DB Goblet Squats Minute 3: 15 Russian Twist (R&L = 1 rep) PERFORMANCE Deadlift 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE 3 @ 8/10 RPE Metcon (5 Rounds for calories) 5 Sets: 2:00 AMRAP 15 GHD (OR 20 AbMat Sit-Ups) 15 KB Deadlifts (2×53/2×35) Max Calorie Bike Rest 2:00 between setsTARGET SCORE: Target Score: 15/10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 15 Barbell Bicep Curls 15 Banded Tricep Extension 20/15 Calorie Row 15 DB Bench Press (Moderate) 15 Banded Lat Pull Downs 400m Run :30 KB Front Rack Hold :30 PlankRead more

BLK LBL Fitness Club – WEIGHTLIFTING Push Press + Push Jerk 3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press 3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press 2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press 2 Push Press + 2 Push Jerk @ 70% 1 RM Push Press 2 Push Press + 2 Push Jerk @ 73-75% 1 RM Push Press 2 Position Clean (Above Knee + Floor) + Jerk 2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk 2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk 2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk 2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2: Buy in: 1500m Row 200 Wall Balls (20/14) 150 Hang Power Cleans (115/75) 100 Box Jumps (24/20) Buy Out: 1500m Row *Split reps as desiredTime Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round.Read more