BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 2) Set 1.) 3 Reps at 70% Set 2.) 3 Reps at 80% Set 3.) Max Reps at 90% (Goal: more than 3) SUPERSET with; 10-12 Heavy Weighted Sit-Ups Or… 10-12 Heavy Hanging Knee Raises *Try for a little heavier weight than last week! Rest 2-3min. Between Sets. Metcon Metcon (AMRAP – Reps) 18min. To Get As Far As Possible… 10 Pull-Ups 20 Cal Assault Bike 10 Pull-Ups 40 Push-Ups 20 Cal Assault Bike 10 Pull-Ups 60 Plate Ground To Overhead (45/25lb.) 40 Push-Ups 20 Cal Assault Bike 10 Pull-Ups 120 Double Unders 60 Plate Ground To Overhead (45/25lb.) 40 Push-Ups 20 Cal Assault Bike 10 Pull-UpsRX+ is 5 muscle ups instead of pull-upsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 2) 2″ Deficit (Standing on a 25lb. Plate) Olympic & Strength SUPERSET: 2 POWER Snatches or Power Cleans (You choose) Rest about 30sec. and immediately complete; 6-8 Deficit Deadlifts Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the Deadlift, and then rest 2-3min. *Your goal for each of the 2 lifts is to build to the heaviest weights possible. Next week, we will have a different OLY complex and we will try to add another 5% or more to the that deficit deadlift! Metcon Metcon (Time) 20 Rounds For Time: 6 DB Walking Lunges (50/35s) 6 Wall Balls (20/14lb.) 6 Toes-To-BarTime CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) “Cardio Wednesday!” 0-9min… 2 Rounds: 500m Row 400m Run 9-18min… 10 Rounds: 10 Alternating DB Snatches (50/35lbs.) 5 Burpee Box Jumps (20″) 18-27min… 2 Rounds: 500m Row 400m Run 27-35min… 10 Rounds: 10 Barbell Push Press (75/55lbs.) 10 Air SquatsMASH style! Also know as, “a little bit of everything.” I tried to make the time caps hard enough to where you get about 1-2min. of rest before the next session. Staying on pace will be tough for some and easier for others. So worst case scenario, just stop no matter where you’re at 1min. before the next section. That way you have enough gas in the tank to hit each piece hard. You’re also welcome to keep a slower effort and almost turn it into a 35min nonstop workout. It’s just not as fun that way 😉 Score today...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 2) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets.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 (Time) For Time: 100 Double Unders 50 Sit-Ups 25 Hang Power Cleans (95/65lbs.) 80 Double Unders 40 Sit-Ups 20 Hang Power Cleans (115/75lbs.) 60 Double Unders 30 Sit-Ups 15 Hang Power Cleans (135/95lbs.) 40 Double Unders 20 Sit-Ups 10 Hang Power Cleans (155/105lbs.) 20...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 2) Olympic Lifting + Strength SUPERSET: 1 Full Squat Snatch or Clean + 1 Hang Squat Snatch or Clean (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 3 Reps at 70% of 1RM Set 2.) 3 Reps at 80% of 1RM Set 3.) Max Reps at 90% of 1RM (Goal: more than 3. No resting more than 1-2sec. at the top. Continuous reps) Rest 2-3min. Between Supersets.*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min. *On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. The squat should actually help the bar feel lighter today. Metcon Metcon (AMRAP – Reps) 4min. AMRAP: 30 Wall Balls (20/14lb.) 20 American Swings (53/35lb.) Max Pull-Ups in remaining time… Rest 1min....Read more