BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (Time) For time: 20 Box Jump Overs (30/24) 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 20 Box Jump Overs (30/24)TARGET SCORE Target time: 15-17 minutes Time cap each set: 22 minutes FITNESS Metcon (Time) 20 Box Step Ups (low) 10 Dumbbell Thrusters (light) 20 Dumbbell Snatch (light) 10 Jumping Pull-ups Run 500m 10 Jumping Pull-ups 20 Dumbbell Snatch (light) 10 Dumbbell Thrusters (light) 20 Box Step Ups (low)Read more

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Deadlift (5X3) 3 Dead Stop Deadlifts x 5 sets @ 7/10 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 45-55% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (Time) Teams of 2 50/40 Calorie Echo Bike -into- 2 rounds: 30 Synchro Push-ups 100 ft Sandbag Front Hold Carry (each) (150/100) 30 Synchro Air Squats 100 ft Sandbag Front Hold Carry (each) (150/100) 15 Synchro Burpees to Plate 100 ft Sandbag Front Hold Carry (each) (150/100)** -into- 50/40 Calorie Echo BikeTARGET SCORE Target time: 14-16 minutes Time cap: 20 minutes FITNESS Metcon (No Measure) 35:00 EMOM Minute 1: 10 – 15 Double KB Deadlifts Minute 2: 10 – 15 American KB Swings Minute 3: 10 -15 KB Goblet Squats Minute 4: 10- 15 Burpees Minute 5: :45 Double KB Front Rack Hold Minute 6:...Read more

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Metcon (4 Rounds for time) 3 rounds: 8 Toes To Bar 10 Power Cleans (105/75) -Time cap: 5 minutes- 3 rounds: 8 Toes To Bar 8 Power Cleans (135/95) -Time cap: 10 minutes- 3 rounds: 8 Toes To Bar 6 Power Cleans (165/115) -Time cap: 15 minutes- 3 rounds: 8 Toes To Bar 4 Power Cleans (185/125) -Time cap: 20 minutes- FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 10 DB Power Cleans (Moderate Weight) 20 V-Ups 30/25 Cal Row 40 Single Unders FINISHER PERFORMANCE & FITNESS For Quality: 3 Rounds 10 Single DB Bent Over Row (Each Side) 10 Single DB Bicep Curls 10 Banded Tricep Extensions – Rest 2:00 b/t sets –Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Bench Press (5X3) 3 Tempo Bench Press x 5 sets @7/10 RPE *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Box Jumps (5X3) Box Jump: 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 25’-50’-75’-100’-125’-150’…. Dumbbell Front Rack Walking Lunge (50s/35s) 5-10-15-20-25 …. Calorie Ski / Row / Bike (Women’s Calories: 4-8-12-16-20…)TARGET SCORE Target round: Round of 100’ lunge Minimum round before scaling: 75’ lunge FITNESS Metcon (AMRAP – Reps) 35:00 EMOM 7 Sets: :40 Push Ups – Rest :20 – :40 Jumping Air Squats – Rest :20 – :40 Slamball – Rest :20 – :40 Slamball Step Back Lunges – Rest :20 – :40 Plank – Rest :20 –Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE “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 45:00 FITNESS Metcon (Time) 800m Run then… 3 Rounds: 30 Burpees 4 Power Cleans 75/55 6 Front Squats 75/55 then… 800m Run Time Cap 45:00Read more