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

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Team “Triple 3” In Teams of 2: For time: 3,000m row 300 double-unders 3 mile run This was a 2018 CrossFit Games event with the individual average time coming in at about 44min. for men and 50min. for women. Let’s see what you guys/gals can do as a team 🙂 Only 1 person works at a time. Break it up however you like! I suggest 250m on the row and 200m or 400m runs, but ultimately it’s up you and your teammate. Whatever you think is going to het you done the fastest! Time CAP: 45min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 5 – 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 (AMRAP – Reps) 15min. AMRAP: 50 DB Bench Press 50 Strict Pull-Ups *Every time you break, complete 10 Cals on the BikeWorks like this… You must complete all 50 DB Bench Press before you can go to the 50 Pull-Ups. Each time you break, you must complete 10 Cals on the assault bike as a penalty. If you happen to finish both (bench and pull-ups) under 15min. then you start back on the bench press and continue to keep getting as many reps as possible. RX Men Weight: 50s Advanced Men Weight: 70s RX...Read more