BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch 1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch *All pauses are for 2 seconds at bottom of squat position 2 Position Snatch 2 Position Snatch @ 60% 1 RM Snatch 2 Position Snatch @ 65% 1 RM Snatch 2 Position Snatch @ 68% 1 RM Snatch 2 Position Snatch @ 70%...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 500m Row 20 Wall Balls (20/14) 10 T2B 500m Row 30 Wall Balls 20 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 50 Wall Balls 40 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 30 Wall Balls 20 T2B 500m Row 20 Wall Balls 10 T2BTARGET SCORE: Target time: Sub 28:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes ACCESSORY WORK DB Bench Press 5X10 (Moderate Weight) -Superset with 5-10 strict pull-ups Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1:(:20 ON / :10 OFF) Meters Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) V-ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Alternating Step Back Lunges – Rest 1:00 PERFORMANCE Deadlift 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE Metcon (Time) 3 Rounds 25 GHD (35 AbMat Sit-ups) 100′ DB Front Rack Walking Lunge (2×50/2×35) 400m RunTARGET SCORE: Target time: Sub 15:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM(:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Power Cleans Minute 3: Air Squats Minute 4: DB Push Press Minute 5: Rest PERFORMANCE The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles*Start where you left off. TARGET SCORE: Target Rounds: 20+ PUMP SESSION (No Measure) 4 Rounds 10 DB Z Press (Moderate Weight) 10 DB Hammer Curls (Moderate Weight) 10 Ring Dips (OR 20 Bench Dips) :45 Plank Rest 1-2:00 between setsRead more