BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 2 – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (Time) For Time : 30 Pull-Ups 30 /20Cal Echo Bike 30 Push-Ups 90 Double Unders 20 Pull-Ups 20/15Cal Echo Bike 20 Push-Ups 60 Double Unders 10 Pull-Ups 10/7 Cal Echo Bike 10 Push-Ups 30 Double Unders *RX+ Option is 15/10/5 Muscle Ups instead of pull-ups. Only do this option if you can knock out those reps in 2-3 sets per round.Time Cap: 18minRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 – 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 and Jerk (5X2) Get something on the bar that feels like 75-80% effort. Drop each rep, but make sure to pick up the 2nd rep within 5-10sec. Focus on a split jerks specifically. Metcon Metcon (AMRAP – Reps) 6min. AMRAP: 1 DB Thruster 50s/35s 2 Toes-To-Bar 3 DB Thrusters 4 Toes-To-Bar 5 DB Thrusters 6 Toes-To-Bar 7 DB Thrusters 8 Toes-To-Bar … Keep adding 1 repRest 3:00 b/t AMRAP Metcon (AMRAP – Reps) 6min. AMRAP: 1 Double DB Snatch 50s/35s 2 Burpees 3 Double DB Snatches 4 Burpees 5 Double DB Snatches 6 Burpees 7 Double DB Snatches 8 Burpees … Keep adding 1 repRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day again! We’ve done much shorter versions of this piece before with a max lift at the end and everyone usually loves how it makes them feel. So for CARDIO DAY, I beefed it up a little and added the 800m and 1000m sections. Just like last week, I am not super concerned about you hitting this as hard as possible. Use about 75-80% effort and just get it done! A really awesome substitute is swapping out the run for the ski erg! (same amount of meters) Metcon (Time) For Time: Run 1000m Row 200m Run 800m Row 400m Run 600m Row 600m Run 400m Row 800m Run 200m Row 1000m Accessory Work Some extra bonus CORE work if you like: 8 Rounds: 20sec. of Russian DB Twists (35/20lb.) 10sec. RestRead more

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