BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” 35min. To Get As Far As Possible… Run 200m 4 Rounds of “Chalk” Row 200m 4 Rounds of “Chalk” Run 400m 3 Rounds of “Chalk” Row 400m 3 Rounds of “Chalk” Run 600m 2 Rounds of “Chalk” Row 600m 2 Rounds of “Chalk” Run 800m 1 Round of “Chalk” Row 800m 1 Round of “Chalk”Pay attention the rep scheme here. The run and rows start on the low end and get farther as you progress. The round of “chalk” starts at 4 rounds and slowly chips away to 1 at the end. A round of “Chalk” is: 5 Pull-Ups 10 Push-Ups 20 Double UndersRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 3) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets. *Follow the DOUBLE PROGRESSION model for BOTH movements. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (AMRAP – Reps) 3 Rounds: 1min. of Cal Bike 1min. of American KB Swings (53/35lb.) 1min. of Box Jumps (20″) 1min. of Sumo Deadlift High Pulls (75/55lbs.) 1min. of RestFight Gone Bad...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 3) Olympic Lifting + Strength SUPERSET: 1 Full Squat Snatch or Squat Clean (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 5 Reps at 75% of 1RM Set 2.) 3 Reps at 85% of 1RM Set 3.) Attempt a NEW 1RM! Rest 2-3min. Between Supersets. *Warm up on the olympic lifts and squats together, so that you only have 3 challenging supersets here. *On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. Going for 1 Rep Maxes back to back today! *THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min. Metcon Metcon (Time) Every 2min. until you finish…. 15/12 Cal Row Max Wall Balls + Toes-To-Bar *Workout ends when you accumulate 100 Wall Balls and 100...Read more

BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Rounds and Reps) Hotshots 19 Remix 3 Rounds (Perform with 20/14 Vest) 30 Air Squats 19 Power Cleans 115/75 7 Strict Pull-Ups 400m Run Into 3 Rounds (Non-Vested) 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-Ups 400m Run 45:00 Time CapRX + Vested 3 Rounds Power Cleans 135/95 Non-Vested 3 Rounds Power Cleans 155/105Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: “You Go, I Go” Style 60 Rounds: (30 Rounds Each) 2 Power Cleans (135/95lbs.) 3 Front Squats 4 Lateral Burpees Over The BarRX+ 155/105lbs.Read more