BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Front Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 PERFORMANCE Front Squat 5 @ 5.5/10 RPE 5 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8.5/10 RPE 2 @ 9/10 RPE Metcon (5 Rounds for reps) 5 Sets (Every 4:00) 15/12 Calorie Row 15 AbMat Sit-Ups Max DB Box Step Overs (2×50/2×35) (24/20) Time Cap: 2:00 Each SetTARGET SCORE: Target reps: 7+Read more

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