BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (10 Rounds for weight) EMOM X 10:00 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go repsThis is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute. Metcon Metcon (10 Rounds for time) EMOM X 10:00 12/10 Calorie Echo BikeTARGET SCORE Target time each set: Sub 40 seconds Time cap: 45 seconds *Sub 15/12 Cal Row/Ski Cool Down 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2! We are mixing things up and hitting the metcon first today! Metcon Metcon (4 Rounds for time) For Time: 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double Unders 16 Thrusters (95/65) – @15:00 – 70 Double Unders 14 Thrusters (95/65)TARGET SCORE Target time: Sub 2:00 Time cap: 3 minutes *Each round is its own score. Weightlifting Bench Press (5X5) 5 Bench Press x 5 sets @65% of 1 RM * Complete a set on the 2 minutes *All 5 sets to be completed at 65%Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming New strength and conditioning cycle leading into the 2022 Crossfit Open. Weightlifting Back Squat (5X5) 5 Back Squat x 5 sets @65% of 1 RM * Complete a set on the 2 minutes * * All 5 sets are completed at 65% Metcon Metcon (5 Rounds for time) Every 4:00 (5 sets) 15/12 Calorie Row 15 Box Jumps (24″/20″) 15 Deadlifts (185/125)Target Times: Target time each set: 1:45 – 2:15 Time cap each set: 3 minutesRead more

BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. Task #1: 300 Wall Balls (20/14lb.) *Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls. *Repeat the 3 deadlifts and hold at the top each time you switch. *Weight: 185/135 Immediately into; Task #2: 200 Pull-Ups *Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups. *You can switch whenever you like, but one partner must have that bar in the front rack before the other can do a pull-up. *You do not have to switch when you break. *Weight: 185/135lbs. Immediately into; Task #3: 100 Calorie Echo Bike *Partner 1 is on the bike, while partner 2 is holding (185/135lbs.) OVERHEAD (you must clean and...Read more