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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP 250m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 500m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 750m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 1000m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 1000m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 750m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 500m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 250m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders)*Get as far as possible PERFORMANCE Power Clean + Hang Power Clean Build to a heavy complex 2 Power Clean + 1 Hang Power Clean Metcon (Time) 5 Rounds 6 Power Cleans (185/125) 12 HSPU 18/14 Calorie BikeTARGET SCORE: Target time:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating DB Snatches – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees over DB – Rest 1:00 PERFORMANCE Overhead Squat 5 @ 5/10 RPE 5 @ 5.5/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 1 @ 8/10 RPE Metcon (AMRAP – Reps) 15:00 AMRAP 3-6-9-12-15-18… Bar Facing Burpees Overhead Squats (95/65) *200m Run after each round. *200m = 1 repTARGET SCORE: Target reps: 130+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 3:00 Max Calorie Echo Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie Echo Bike -2:00 rest- 2:00 Max 25ft Shuttle Run -2:00 rest- 2:00 Max Calorie Row -2:00 rest- 1:00 Max Calorie Echo Bike -1:00 rest- 1:00 Max 25ft Shuttle Run -1:00 rest- 1:00 Max Calorie Row *Score each 25ft Shuttle Run as 1 rep. *1 Calorie = 1 RepTARGET SCORE: Target reps: 250+/200+total reps Accessory (No Measure) 3 Rounds 10 DB Hammer Curls 10 Single Head DB Curls :30 Plank Right :30 Plank Left :30 Plank Rest 1-2:00 between sets.Read more