BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Metcon (4 Rounds for time) 3 rounds: 8 Toes To Bar 10 Power Cleans (105/75) -Time cap: 5 minutes- 3 rounds: 8 Toes To Bar 8 Power Cleans (135/95) -Time cap: 10 minutes- 3 rounds: 8 Toes To Bar 6 Power Cleans (165/115) -Time cap: 15 minutes- 3 rounds: 8 Toes To Bar 4 Power Cleans (185/125) -Time cap: 20 minutes- FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 10 DB Power Cleans (Moderate Weight) 20 V-Ups 30/25 Cal Row 40 Single Unders FINISHER PERFORMANCE & FITNESS For Quality: 3 Rounds 10 Single DB Bent Over Row (Each Side) 10 Single DB Bicep Curls 10 Banded Tricep Extensions – Rest 2:00 b/t sets –Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Bench Press (5X3) 3 Tempo Bench Press x 5 sets @7/10 RPE *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Box Jumps (5X3) Box Jump: 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 25’-50’-75’-100’-125’-150’…. Dumbbell Front Rack Walking Lunge (50s/35s) 5-10-15-20-25 …. Calorie Ski / Row / Bike (Women’s Calories: 4-8-12-16-20…)TARGET SCORE Target round: Round of 100’ lunge Minimum round before scaling: 75’ lunge FITNESS Metcon (AMRAP – Reps) 35:00 EMOM 7 Sets: :40 Push Ups – Rest :20 – :40 Jumping Air Squats – Rest :20 – :40 Slamball – Rest :20 – :40 Slamball Step Back Lunges – Rest :20 – :40 Plank – Rest :20 –Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE “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 45:00 FITNESS Metcon (Time) 800m Run then… 3 Rounds: 30 Burpees 4 Power Cleans 75/55 6 Front Squats 75/55 then… 800m Run Time Cap 45:00Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Walking Lunge 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft DB Front Rack Walking Lunge (increase weight) 3 Handstand Push-ups Metcon FREEDOM (RX) Metcon (3 Rounds for time) 3 sets 21-15-9 Handstand Push Ups 50ft Dumbbell Front Rack Walking Lunge (50s/35s) after each set of Handstand Push-ups* -rest 1:1 between sets- *SUB DB PUSH PRESS IF NEEDED (50s/35s)# TARGET SCORE * Target time each set: 3 – 3:30 * Time cap each set: 4 minutes # STIMULUS and GOALS * The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 3 sets. They should be mindful of increasing shoulder fatigue with the volume of handstand push-ups. Push...Read more

BLK LBL Fitness Club – COMPETE Metcon Metcon (Time) BCS Online Qualifier Event 4 54 Pull Ups 30 Chest to bar Pull Ups 18 Bar Muscle Ups 120 Calorie Row *Repeat from March 16, 2022 Option 2 (if you already did the BCS Event 3 earlier this year and want something different!) 3 Sets: 27 Calorie Row 21 Pull Ups 15 Chest to bar Pull Ups 9 Bar Muscle Ups -rest 1:1 b/t sets- *Games perform Option 2TARGET SCORE Target Time: sub 13 minutes Time Cap: 17 minutes Weightlifting Snatch (1X1) 3 Snatch @ 5.5/10 RPE 1 RM Snatch 2 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 6.5/10 RPE 1 RM Snatch 3 Snatch @ 6/10 RPE 1 RM Snatch 2 Snatch @ 6.5/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 6.5/10 RPE 1 RM Snatch 1 Snatch @...Read more