BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 4 20min. to complete 4 Total Working Sets of: 3 Heavy Front Squats immediately into; 2-3 Heavy Cleans or Snatches. Rest 2-3min. Between Sets *The 3 rep front squat is as heavy as possible without failing a rep *Ideally the clean or snatch is a squat clean or squat snatch. I would also like the heaviest 2 reps possible instead of 3. However, if you’re feeling good on a set that you would normally do 2 and you can do it for 3, then go for it! I also have the 3 rep range there for people who want to go lighter and work on technique. Put scores below. Front Squat (4X3) Squat Clean (4X2) Squat Snatch (4X2) Metcon Metcon (AMRAP – Reps) Get as far as possible in 18min… 10 Toes-To-Bar 20 Calories of choice 10 Toes-To-Bar 30...Read more

BLK LBL Fitness Club – CrossFit® Metcon Day 4 – Week 4 Metcon (AMRAP – Reps) 7 Rounds: (35min. Total) 40sec. of Rowing (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Bench Press (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Double Unders (Goal: 50 ) 20sec. of Rest 40sec. of American KB Swings (Goal 10-15 Reps) 20sec. of Rest 40sec. of Box Jumps (24/20″) (Goal: 15-20 reps) 20sec. of RestSome weight recommendations for the Men: Bench Press: 50-70lbs. Kettlebell: 53-70lbs. Some weight recommendations for the Women: Bench Press: 25-45lbs. Kettlebell: 35-53lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 4 Single leg Deadlift 3 Working Sets: *Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these. 8-10 Reps on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 8 Wall Balls (20/14lbs.) 8 DB Lunges (50/35s) 8 Pull-Ups Rest 1min. Repeat For 5 Total Sets.Start where you left off for each round so that it’s easy to count your rounds and reps! Left+Right = 2 reps on lungesRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 Metcon (Weight) 5 Total Sets: (0-2min.) 3-4 Power Clean and Jerks or Snatches (2-4min.) 25/15 Cal Echo Bike (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 5 total sets. This is a 30min. straight section. *For the knee raises choose anywhere between 5-25lb. range. Power Clean and Jerk This is just for scoring Power Snatch This is just for scoring Accessory Work Since today’s piece is pretty brutal. I am leaving this as an “optional” accessory section: (Pick 1) 1.) 400m Farmer Carry with (2) heavy kettlebells 2.) 3 Sets of 10-12 Barbell Skull Crushers. Rest 90sec. between sets. 3.) 3 Sets of 10-12 Barbell Bicep Curls. Rest 90sec. between sets. 4.) You can superset #2 and #3Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming – This is the LAST week of this training cycle! The NEW CYCLE starts Jan. 17th! Weightlifting Bulgarian Split Squat 3 Working Sets: Bulgarian Split Squat 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min*Keep continuing to try and add 5-10% more weight! Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 50 Russian KB Swings (70/53lbs.) 40 Push-Ups 30 Calorie Row 20 Sit-UpsAnyone get over 2 rounds!?Read more