BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 2 – 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) 3 Rounds For Time: 30 Wall Balls (20/14lbs.) 30 Box Jumps (20″) 30 Barbell Push Press (75/55lbs.)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 2 – 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 (5X3) Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today! Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 8 Barbell Hang Cleans (95/65lbs.) 8 Barbell Front Squats 3min. 8/6 Cal Echo Bike 8 Sumo Deadlift High Pulls (95/65lbs.) 3min. AMRAP: 8 Barbell Hang Cleans (95/65lbs.) 8 Barbell Front Squats 3min. 8/6 Cal Echo Bike 8 Sumo Deadlift High Pulls (95/65lbs.) REST 1MIN. AFTER EVERY AMRAPRead more

BLK LBL Fitness Club – CrossFit® “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 45:00Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme! 2 Burpees 4 Push Jerks 6 Cal Row 3 Burpees 5 Push Jerks 7 Cal Row 4 Burpees 6 Push Jerks 8 Cal Row 5 Burpees 7 Push Jerks 9 Cal Row 6 Burpees 8 Push Jerks 10 Cal Row …. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min. Men’s Weight: 95lbs. Men’s Advanced Weight: 115lbs. Women’s Weight: 65lbs. Women’s Advanced Weight: 75lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (5X5) -Superset with Deadlifts -Rest 2-3min between sets Deadlift (5X5) Metcon Metcon (Time) Complete 250 Reps in any rep scheme or order you like using only these 3 movements: Echo Bike Calories Pull-Ups Wall Balls (20/14lbs.)All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today! Put your strategy in the comments with your time! Time CAP: 18min.Read more