BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 5 – 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 (5X2) We did 3 rep last week, so lets up the weight a little bit for these 2 reps and go as heavy as you can without any misses. We are starting to get really strong on our 5×5 lifts, so you might be feeling a little gassed here this and that’s fine. We aren’t looking for all time best lifts on the second movement in a superset. Just good quality reps. Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 20 Alternating DB Snatch 20 Alternating DB Lunges 20 Cal Row Rest 1min. 5min. AMRAP: 30 Alternating DB Snatch 30 Alternating DB Lunges 30 Cal Row Rest 2min. 7min....Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 40min. to try and finish…. 5 Rounds: 15 Sit-Ups 30 Double Unders 400m Farmer Carry with (1) Kettlebell 4 Rounds: 10 Toes-To-Bar 20 Wall Balls 400m Farmer Carry with (1) Kettlebell 3 Rounds: 15 Sit-Ups 30 Double Unders 400m Farmer Carry with (1) Kettlebell 2 Rounds: 10 Toes-To-Bar 20 Wall Balls 400m Farmer Carry with (1) Kettlebell 1 Round: 15 Sit-Ups 30 Double UndersRX Men Weight: 53lb. Advanced Men Weight: 70lb. RX Women Weight: 35lb. Advanced Women Weight: 53lb.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 5 – 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) 8 Rounds For Time: 8 DB Push Press (50/35s) 8 American KB Swings (70/53lb.) 8 Cal Echo Bike 8 Air SquatsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 5 – 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) After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting. Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 300m Row 20 DB Deadlifts Max Burpee’s in remaining time… Rest 90sec. Repeat For 4 Total Rounds.RX Men Weight: 50s Advanced Men Weight: 70s RX Women Weight: 35s Advanced Women Weight: 50s Make sure both sides of the DB touch the ground. DO NOT tilt them.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 5 Rounds 10 Pull-Ups 20 Alt DB Snatches 50/35 40 Double Unders 800m Run Wear a 20/14# Vest.Time Cap: 35min Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more