BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Back Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean (5X3) Hang Power Cleans (without the jerk) today. Try to get all 3 without dropping the bar. Focus on just technique today and really try to get some good hip contact on the second pull of the lift. 60-70% effort. No fails. Metcon Metcon (Time) 15 Rounds For time: 2 Double DB Hang Power Cleans (50/35s) 3 DB Thrusters (50/35s) 4 DB Box Step Up’s (24/20″) 5 Burpees Over The DB’sGet ready for something that is a lot harder than it looks 🙂 – Left + Right = 2 reps on the step ups – For the burpees over the DB’s, you just need to use one to...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Back it again with Cardio Wednesday! Today’s piece is knock-out style, so as soon as you can no longer finish the work in the time windows, you’re done! The time caps are very doable on paper, but the deeper you get , the harder it does get to complete. I think a lot of you will finish, but it’s going to be harder than you think. For sake of remembering the workout it goes like this: – The time caps double each time (2, 4, and 8min. Time Caps) – The Snatches and Toes-To-Bar go up by 10 each round – The Wall Balls goes up by 15 each round Metcon (AMRAP – Rounds) (0-2min.) 200m Run 10 Barbell Power Snatches (75/55lbs.) (2-4min.) 200m Run 10 Toes-To-Bar (4-6min.) 200m Run 15 Wall Balls (20/14lbs.) (6-10min.) 400m Run 20 Barbell Power Snatches (75/55lbs.)...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Push Jerk (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Weighted Pull-ups (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) Complete the following work for time: 50 Calories of Rowing 100 Push-Ups 200 Double Unders *You may break up the reps however you like today. ————————————————- Advanced Version of today: 50 Strict Handstand Push-Ups 50 Calories of Rowing 200 Double Unders *You may break up the reps however you like today.Time CAP: 15min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Front Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Power Clean (5X1) So today we are shooting for the heaviest reps possible here if you’re feeling good. If for any reason you’re not feeling great today, then just hit sets of 2 at 70-80% effort. Metcon Metcon (Time) For Time: 30/20 Calorie Echo Bike 60 Front Rack Lunges (95/65lbs.) 90 American KB Swings (53/35lbs.)I want you guys to really try and finish this one as fast as possible today! Can anyone get sub 10min. on this!?Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) Partner (You Go, I Go) 40:00 AMRAP 5 Sand Bag Cleans (100/80) or Power Cleans (135/95) 10 Burpee Box Jump Overs 24/20″ 15 T2B 200M Run *Wear 20/14# VestRest 1:1 if you do not have a partner.Read more