BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 1 Power Clean and Jerk (1X3) – 15min. to work up to a Heavy 3 rep Power Clean and Jerk. – You may touch and go or drop each rep. If you choose to drop between reps, pick the bar back up within 5-10 seconds. – Rest as needed between sets. Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Running Clock… 4min. AMRAP: 20 Alt. DB Snatches (50/35lb.) 15 Wall Balls (20/14lb.) 10 Pull-Ups 5 Push Jerks (135/95) Rest 1min. Repeat for 4 Total Rounds.Start where you left off for each AMRAP after the first round. That way it’s easiest to keep score.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 1 Single Leg Deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 10-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 8-10-12-14-16-18-20 Cal Row Toes-To-Bar Front Rack Lunges 95/65lbs. *If you want, you can also start at 20 and go down. Your choice today!t’s not meant to be finished so don’t worry about that. Some of you may get close though.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2 – Week 1 Today is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort. 1.) Focus on good quality reps for the lifts. 2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later 3.) Score is your total calories. 4.) The weight you lift is individualized, so challenge yourself as much as you can! Weightlifting 3-5 Heavy Power Snatches or Clean and Jerks (80% effort+) Immediately into; 2min. Bike For Max Cals Rest 2min. Repeat For 4 Total Sets Power Snatch Remember you are only picking one of these. Put your score in the one you choose.)...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming We are going to spend the next 4 weeks focusing on single leg (unilateral) strength. I believe this is one of the most underrated cycles of training nowadays. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional back squats and deadlifts. Your goal is to just try to be at least 5% stronger each week. Shoot for 3 sets of 10 reps each week. Once you can do that, bump the weight up. That will probably knock you down to 8 or 9 reps and that’s fine! Next week, you can use the same weight and shoot for 3 sets of 10 or increase again anyway, but you MUST get at least 8...Read more

BLK LBL Fitness Club – CrossFit® Metcon THE CHIEF – ENDURANCE VERSION (AMRAP – Rounds and Reps) 5:00 AMRAP Max Cal Bike -Rest 1:00 Then, five 3-minute AMRAPs of: 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats Rest 1 minute after each AMRAP -Rest 1:00 For Time 1 Mile Run *Wear 20/14# Vest*Score: Bike cals + Chief rounds and reps *Enter mile time in notesRead more