BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10 Calorie Ski 20 Push Ups Rest 2:00 4:00 AMRAP 10 KB Swings 20 Single Unders (OR Double Unders) Rest 2:00Score total rounds and reps completed. PERFORMANCE Push Jerk 12:00 EMOM Building to a heavy 3 rep Push Jerk (8-9/10 RPE) Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 24 Alternating DB Snatches (50/35) 18 Pull-Ups *50 Double Unders after each round.TARGET SCORE: Target Rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500/400m Row 20 Box Jump Overs 10 DB Front Squats – Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (5 Rounds for time) 5 Sets 15/12 Calorie Bike 15 Front Squats (95/65) Rest 1:1TARGET SCORE: Target Time: Sub 1:45 Time Cap: 2:00 Back Squat 5 @ 5/10 RPE 5 @ 6/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5 @ 8/10 RPERead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat 3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch 3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch 2 Snatch push press + 2 Pause Overhead Squat @ 65% 1 RM Snatch 2 Snatch push press + 1 Pause Overhead Squat @ 70% 1 RM Snatch 2 Snatch push press + 1 Pause Overhead Squat @ 70-73% 1 RM Snatch * Pause for 2 seconds at bottom of Overhead Squat 3 Position Snatch 3 Position Snatch @ 55% 1 RM Snatch 3 Position Snatch @ 65% 1 RM Snatch 3 Position Snatch @ 70% 1 RM Snatch 3 Position Snatch @ 70% 1 RM Snatch 3 Position Snatch @ 70-73% 1 RM Snatch High Hang Snatch + Above the Knee Snatch + Full Snatch Snatch Pull 5X3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Bench Press 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5 @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: Alternating KB Goblet Lunges Minute 3: KB Deadlifts Minute 4: Plank Minute 5: Rest PERFORMANCE Deadlift 3 @ 5/10 RPE 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE Metcon (5 Rounds for reps) 5 Sets (Every 4:00) 15/12 Calorie Row 10 Deadlifts (225/185) Max Box Jumps (30/24) *2:00 time cap per setTARGET SCORE: Target reps: 5+Read more