BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 4 “DELOAD”) Olympic Lifting + Strength SUPERSET: 3 Full Squat Snatch or Squat Cleans at 60% of 1RM (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 5 Reps at 40% of 1RM Set 2.) 5 Reps at 50% of 1RM Set 3.) 5 Reps at 60% of 1RM Rest 2-3min. Between Supersets. *Warm up on the olympic lifts and squats together, so that you only have 3 working supersets here. *Since it’s a DELOAD week, everything should feel like medium effort. That’s a good thing! Don’t overdue it. We will come back strong next week! Focus on SOLID technique today! *THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min. Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min…. 12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall...Read more

BLK LBL Fitness Club – CrossFit® Metcon FELIX (Time) 6 Rounds For Time 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters 95/65 9 Toes To Bar Wear a Weight Vest (20/14 lb) Metcon (No Measure) Core Workout 4 Rounds: 20 situps 30 sec plank 30 sec side plank left 30 sec side plank right 15 Straight Leg Pulse Ups 5-10 Barbell Rollouts *Focus: Minimal rest between rounds.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile RunThis is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less. *Break it up however you like, but the run must be in 200m intervals. *If you need to scale the Overhead Squats, consider doing 100 Barbell Only Overhead Squats (50 each) each round.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 3) Set 1.) 5 Reps at 75% Set 2.) 3 Reps at 85% Set 3.) Attempt a NEW 1 REP MAX! SUPERSET with; 10-12 Heavy Weighted Sit-Ups Or… 10-12 Heavy Weighted Hanging Knee Raises or… 10-12 Heavy DB Russian Twists *Try for a little heavier weight than last week! Rest 2-3min. Between Sets. Metcon Metcon (Time) Keep Completing This Sequence Until You Reach 100 Burpees… (0-2min.) 10/7 Cal Bike 5 Double DB Hang Cleans (50/35s) Max Burpees (2-4min.) 10/7 Cal Bike 5 Double DB Snatches (50/35s) Max Burpees (4-6min.) 10/7 Cal Bike 5 Double DB Hang Cleans (50/35s) Max Burpees (6-8min.) 10/7 Cal Bike 5 Double DB Snatches (50/35s) Max BurpeesThis is essentially “every 2min. until you finish,” with alternating DB movements each round. Just reads better this way.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 3) 2″ Deficit (Standing on a 25lb. Plate)Olympic & Strength SUPERSET: 1 HANG POWER Snatch or Clean (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets. *Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here. *Try to truly hit your MAX effort today on both lifts! Next week is our DELOAD week. Metcon Metcon (Time) For Time: 10 Front Squats (75/55lbs.) 50 Sit-Ups 20 Front Squats 40 Sit-Ups 30 Front Squats 30 Sit-Ups 40 Front Squats 20 Sit-Ups 50 Front Squats 10 Sit-UpsTime CAP: 15min.Read more