BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 6 (Last Week of Cycle) – 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 (5X1) Just hitting some heavy singles between sets today on our last week of the 5×5. I would ideally like these to be as heavy as possible without failing any reps. However, if that squat really takes it out of you, then keep it on the lighter side and hit sets of 2. Metcon Metcon (Time) 3 Rounds For Time: 30 Wall ball (20/14lb.) 30 Barbell Overhead Squat (45/35lb.) 30 Cal RowRX+ Men: 95lb. Overhead Squat RX+ Women: 65lb. Overhead SquatRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) 5 Rounds: Min 1) 12/10 Cal Bike Min 2) 15 SDHP’s (95/65lbs.) Min 3) 50 Double Unders Min 4) 200m Run Min 5) 12-18 DB Box Step Ups (20″) Min 6) Max Sit-Ups Min 7) RestI want today to be fun, but also a little personal in terms of difficulty. So I am going to throw a few optional choices in here to beef it up. Pick anywhere between none of them to all of them 🙂 1.) Do 5 muscle ups instead of SDHP’s 2.) 75 Double Unders instead of 50 3.) 200m Ski instead of Row 4.) Max GHD Sit-Ups instead of regular 5.) 10 SDHP with 135/95 instead of 15 at 95/65 *Also, for the DB Step Overs, go as heavy as you can. RX is 50 for men and 35 for ladies, but I think...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 6 – 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) 25 Rounds: 4 Double DB Snatches (50/35lb.) 4 BurpeesMake sure you can move that weight quickly and efficiently. If not, scale it back a little. Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 6 – 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 (5X2) Looking for 2 rep at 75-85% effort. Since we are going for our heaviest 5 rep front squat (in the last 6 weeks) today, I don’t want this to feel too stressful. Just nice clean reps. If you’re feeling amazing, then go heavy. If you’re zapped from the squat, then just keep it medium weight. Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 14-13-12-11-10-9–8-7-6-5-4-3-2-1 Wall Balls (20/14lb.) Cal row Toes-To-BarYou are completing 14 of all 3 movements. Then, 13 of all 3 movements. Then, 12… And so on… Let’s see how far you can get 🙂Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For time: 30 Devils Press (50s/35s) 300’ Dumbbell Walking Lunge (50s/35s) 90 Burpee Box Jump Over (24/20) *Partition as desired RX+: Wear 20/14# VestTime Cap 30:00 Option 1: 15 Rounds 2 Devils Press (50s/35s) 20’ Dumbbell Walking Lunge (50s/35s) 6 Burpee Box Jump Over (24/20) Option 2: 10 Rounds 3 Devils Press (50s/35s) 30’ Dumbbell Walking Lunge (50s/35s) 9 Burpee Box Jump Over (24/20) Option 3: 5 Rounds 6 Devils Press (50s/35s) 60’ Dumbbell Walking Lunge (50s/35s) 18 Burpee Box Jump Over (24/20) 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