BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 3 Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 2 Rep Max Hang Power Snatch 2.) 1 Hang Squat Snatch + 1 Full Squat Snatch – You can drop the bar in between reps, but keep it around 5sec. – #2 is the RX+ option Hang Power Snatch (1X2) Hang Squat Snatch + Full Squat Snatch (1X2) Metcon Metcon (AMRAP – Reps) 12min. Running Clock… 100 Barbell Push Press (75/55lbs.) 1000m Row Max Single Devil Presses in remaining time…Men’s RX weight: 50lbs. Men’s RX+ weight: 70lbs. Women’s RX weight: 35lbs. Women’s RX+ weight: 50lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 3 Bulgarian Split Squats *Keep continuing to try and add 5-10% more weight to the bar! 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) 10 Rounds For Time: 11 Toes-To-Bar 11 Barbell Front Squats (75/55lbs.)Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 3min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 6min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 9min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 12min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Wear 20/14# Vest Accessory Work Core Finisher (No Measure) 3 Rds on 3:00: 10 V Ups :30 Hollow Rock Hold 10 Supermans :30 Push Up Plank HoldRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming Teams of 2. Only 1 person works at a time. Try and really BURN through each section and earn that rest! I’m not sure if anyone will actually finish today, but I do think a few of you might! Let’s see 🙂 Metcon Metcon (Time) 35min. to get as far as possible…. 60 Power Snatches 75/55lb 60 Power Cleans 95/65lb. 60 Deadlifts 135/95lbs. 60 Cal Echo Bike Rest 2min. 50 Power Snatches 95/65lb. 50 Power Cleans 135/95lb. 50 Deadlifts 185/135lbs. 50 Cal Echo Bike Rest 2min. 40 Power Snatches 115/75lb. 40 Power Cleans 155/105lb. 40 Deadlifts 205/155lb. 40 Cal Echo Bike Rest 2min. 30 Power Snatches 135/95lb. 30 Power Cleans 185/135lb. 30 Deadlifts 225/155lb. 30 Cal Echo BikeLadies can do 35 cals on the bike. *Also, if you need to, scale the weights to any numbers that make the most sense to...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 Bench Press 8-10 Flat Barbell Bench Press Immediately into; 8-10 Barbell Rows (Supinated) Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Reps) 4 Rounds: Min. 1) Max Pull-Ups Min. 2) Max Wall Balls (20/14lb.) Min. 3) Max Push-Ups Min. 4) Max Sit-Ups Min. 5) RESTRead more