BLK LBL Fitness Club – CrossFit® Weightlifting Week 4 of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit. 3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂 4.) GET FIRED UP AND DO WORK TODAY!! Back Squat (Week 4 of 6) Spend about 10min. working up to a HEAVY 2-3 Rep Max. Then rest up and go for your 20 rep max! *Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED. Metcon Metcon (Time) For Time: 400m Row 40 Wall Balls...Read more

BLK LBL Fitness Club – CrossFit® Metcon (Time) MURPH DEMARCATION For Time (with a Partner) Buy-In: 1,000 meter Row 800 meter Run (together) 50 Pull-Ups 100 Push-Ups 150 Air Squats 800 meter Run (together) 30 Pull-Ups 60 Push-Ups 90 Air Squats 800 meter Run (together) 20 Pull-Ups 40 Push-Ups 60 Air Squats 800 meter Run (together) Buy-Out: 1,000 meter Row Wear a Weight Vest (20/14 lb)45:00 Time Cap. Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: “You go, I go” Style For Time: (5) Burpees (6) DB Goblet Squats (50/35lb.) (7) Pull-Ups (8) Calorie EchoBike (9) DB Deadlifts (50/35s) (10) Air Squats (11) Push-Ups (12) DB Lunges (50/35s) (13) Calorie Row (14) Box Jumps (24/20″) *Read how to complete below *Time CAP: 40min.Goes like this…. 5 Burpees (each) then; 6 DB Goblet Squats (each) 5 Burpees (each) then; 7 Pull-Ups (each) 6 DB Goblet Squats (each) 5 Burpees (each) then; 8 Calorie Echo Bike (each) 7 Pull-Ups (each) 6 DB Goblet Squats (each) 5 Burpees (each) …. And so on…. Your last round is 14 box jumps (each) and then all the way back down to 5 burpees (each)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 3 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. 3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. CHALK Shoulder Complex (3 x 1) Shoulder Complex 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Rounds) Every 2min. x 10 Rounds: 200m Run 7 Hang Power Cleans (115/75lbs.) 7 Toes-To-BarThink you can hang on this one!? If not… Just scale the rep to...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 2 Front Squat (80-90% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5-10% more weight on the front squats than last week for just 2 reps per set instead of 3 *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3X2) Barbell Hip Thrust (3X8) Metcon Metcon (AMRAP – Reps) 3 Rounds: 1min. of Alternating DB Snatches (50/35lb.) 1min. of Wall Balls (20/14lb.) 1min. of Rowing For Calories 1min. of Sit-Ups 1min. Rest Accessory Work Pick 1 or 2 movemnets. 1.) Weighted Bench Dips: – 5 Sets of 10-12 Reps -Rest 60-90sec. between sets 2.) Banded Tricep Push-Downs – 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps) -Rest 60-90sec....Read more