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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB S2OH Minute 4: KB Sumo Deadlift High Pull Minute 5: Rest*Score is max reps. *500/400m Row = 1 Rep PERFORMANCE Split Jerk 10:00 EMOM Build up to a heavy single. 9/10 RPE Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 400m Run 15 Push Jerks (135/95) 15 GHD (OR 20 AbMat Sit-ups) Rest 3:00 8:00 AMRAP 400m Run 15 Push Press (95/65) 15 GHD (OR 20 AbMat Sit-ups) *200m run = 1 rep *Score is total rounds and reps combined.TARGET SCORE: Target rounds: 2.5+ (Each)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 10 Calorie Bike 10 AbMat Situps 10 DB Squat Cleans Rest 2:00 after every 2 rounds. *Increase reps by 2 every 2 rounds. PERFORMANCE Squat Clean Build to a heavy single. 9/10 RPE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Row 12 Box Jump Overs (24/20) 9 Squat Cleans (115/80) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more