BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 Metcon (Weight) 5 Total Sets: (0-2min.) 3-4 Power Clean and Jerks or Snatches (2-4min.) 25/15 Cal Echo Bike (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 5 total sets. This is a 30min. straight section. *For the knee raises choose anywhere between 5-25lb. range. Power Clean and Jerk This is just for scoring Power Snatch This is just for scoring Accessory Work Since today’s piece is pretty brutal. I am leaving this as an “optional” accessory section: (Pick 1) 1.) 400m Farmer Carry with (2) heavy kettlebells 2.) 3 Sets of 10-12 Barbell Skull Crushers. Rest 90sec. between sets. 3.) 3 Sets of 10-12 Barbell Bicep Curls. Rest 90sec. between sets. 4.) You can superset #2 and #3Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming – This is the LAST week of this training cycle! The NEW CYCLE starts Jan. 17th! Weightlifting Bulgarian Split Squat 3 Working Sets: Bulgarian Split Squat 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min*Keep continuing to try and add 5-10% more weight! Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 50 Russian KB Swings (70/53lbs.) 40 Push-Ups 30 Calorie Row 20 Sit-UpsAnyone get over 2 rounds!?Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 50 Pull Ups 50 Box Jumps 24/20″ 50 Power Cleans 95/75 50 Burpee Over Bar 200m Run 40 Pull Ups 40 Box Jumps 24/20″ 40 Power Cleans 95/75 40 Burpee Over Bar 400m Run 30 Pull Ups 30 Box Jumps 24/20″ 30 Power Cleans 95/75 30 Burpee Over Bar 600m Run 20 Pull Ups 20 Box Jumps 24/20″ 20 Power Cleans 95/75 20 Burpee Over Bar 800m Run 10 Pull Ups 10 Box Jumps 24/20″ 10 Power Cleans 95/75 10 Burpee Over Bar *Wear 20/14# VestTime Cap: 45minRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming Everyone’s favorite team format coming in hot today! If you want to make it just a little harder, you can do strict HSPU’s versus kipping. Have fun! Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Echo Bike 6 Deadlifts (185/135lbs.) 6 HSPU’s Time CAP: 35min. *You must complete a full round before your partner goes. You also MUST tag them before they can begin!RX+ Strict HSPURead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 3 2 Front Squats + 2 Push/Split Jerks Metcon (Weight) Build up to a heavy complex of: 2 Front Squats (out of the rack) + 2 Push or Split Jerks Rest 2min. Repeat For 4 Total Working Sets. Metcon Metcon (AMRAP – Rounds and Reps) 4min. Running Clock… 400m Run Immediately into max rounds and reps of: 4 Push Jerks 135/95 8 Toes-To-Bar Rest 1min. Repeat For 4 Total Rounds.*Start where you left off for each new amrap so that you just have 1 total score at the end!Read more