BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (10 Rounds for time) Every 2:00 (10 sets) 200/175m Row 50 Double UndersTARGET SCORE Target time each set: 1:10 – 1:20 Time cap each set: 1:30 FITNESS Metcon (10 Rounds for time) Every 2:00 (10 sets) 150/125m Row 50 Single Unders FINISHER 4 Rounds 10 Barbell Strict Press @ moderate weight 10 Seated Arnold Press @ moderate weight 15 Weighted Hip Thrust @ heavy weight 15yd Lateral Band Walk (each direction) @ moderate weight band -Rest 3 min b/t round-Read more

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (5X1) 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch Clean and Jerk (5X1) 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk Metcon Metcon (Time) FOR TIME 100 Bench Press 115/85 *Everytime you break 2 Rope Climbs or 10 Strict Pull Ups Metcon (10 Rounds for time) Every 2:00 (10 sets) 200/175m Row 50...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 5 Dumbell Snatches Right Arm + 5 Dumbbell Snatches Left Arm 3 Tall Snatches (2″,4″,full squat) + 3 Tempo Overhead Squats (use empty barbell) Weightlifting Snatch Grip Push Press + Overhead Squat (5X4) 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch Snatch (5X1) 1 Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 7/10 RPE Snatch 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7/10 RPE Snatch 1 Snatch @ 7.5/10 RPE...Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (Time) For time: 20 Box Jump Overs (30/24) 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 20 Box Jump Overs (30/24)TARGET SCORE Target time: 15-17 minutes Time cap each set: 22 minutes FITNESS Metcon (Time) 20 Box Step Ups (low) 10 Dumbbell Thrusters (light) 20 Dumbbell Snatch (light) 10 Jumping Pull-ups Run 500m 10 Jumping Pull-ups 20 Dumbbell Snatch (light) 10 Dumbbell Thrusters (light) 20 Box Step Ups (low)Read more

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Deadlift (5X3) 3 Dead Stop Deadlifts x 5 sets @ 7/10 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 45-55% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (Time) Teams of 2 50/40 Calorie Echo Bike -into- 2 rounds: 30 Synchro Push-ups 100 ft Sandbag Front Hold Carry (each) (150/100) 30 Synchro Air Squats 100 ft Sandbag Front Hold Carry (each) (150/100) 15 Synchro Burpees to Plate 100 ft Sandbag Front Hold Carry (each) (150/100)** -into- 50/40 Calorie Echo BikeTARGET SCORE Target time: 14-16 minutes Time cap: 20 minutes FITNESS Metcon (No Measure) 35:00 EMOM Minute 1: 10 – 15 Double KB Deadlifts Minute 2: 10 – 15 American KB Swings Minute 3: 10 -15 KB Goblet Squats Minute 4: 10- 15 Burpees Minute 5: :45 Double KB Front Rack Hold Minute 6:...Read more