BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 3 of 4) Every 4min. x 5 Rounds: 12/10 Cal Echo Bike *Squat percentages Round 1.) 5 Reps at 40% of 1RM Round 2.) 5 Reps at 50% of 1RM Round 3.) 5 Reps at 75% of 1RM Round 4.) 3 Reps at 85% of 1RM Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1) *Do not hit you true 1RM today. *Do not sprint the bike either. Hit it at about 75-80% and just grind through it. It’s just to get you extra warm and throw a little conditioning in. Metcon Metcon (AMRAP – Reps) 15min. AMRAP: 80 Double Unders 70 Russian KB Swings 70/53lbs. 60 Double Unders 50 Russian KB Swings 70/53lbs. 40 Double Unders 30 Russian KB Swings 70/53lbs. 20 Double Unders Max Wall Balls in remaining time…Score is just the #...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting We have a mix of olympic lifting and some bodybuilding below. Your goal is to lift the heaviest weight possible on each set. Ideally, I would like everyone to get at least 3-5 Push Press in each set so plan your hang clean accordingly. Don’t clean so much that you can barely get 1 push press and please do not jerk today! Keep it a push press! Then, on the lateral and front raises, use a weight that gets you somewhere between 12-15 reps. No need to go so light that you’re doing sets of 20-30. Metcon (Weight) 4 Sets: 5 Hang Power Cleans Immediately into; Max Push Press Immediately into; Max Shoulder Accessory Movement** Rest 2min. Between Sets. Set 1.) Lateral DB Raises to failure Set 2.) Front DB Raises to failure Set 3.) Lateral DB Raises to failure Set 4.) Front...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 3 of 4) Every 4min. x 4 Rounds: Run 400m *Deadlift percentages Round 1.) 5 Reps at 50% of 1RM Round 2.) 5 Reps at 75% of 1RM Round 3.) 3 Reps at 85% of 1RM Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1) *Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift. Metcon Metcon (AMRAP – Reps) 3min. of Barbell Bench Press 3min. of Strict Pull-Ups 3min. of Weighted DB Sit-Ups 3min. Rest 2min. of Barbell Bench Press 2min. of Strict Pull-Ups 2min. of Weighted DB Sit-Ups 2min. Rest 1min. of Barbell Bench Press 1min. of Strict Pull-Ups 1min. of Weighted DB Sit-UpsMen’s Weight Bench:...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (4X10) 5 reps on each leg (climbing in weight each set) Immediately into; 10-15 Weighted Hanging Knee Raises Rest 90sec. Repeat For 4 Total Sets. Metcon So the first 2 AMRAP’s are not meant to be finished, but I still want you to go hard and get as far as possible! Your end score is ALL the total reps you rack up throughout all 3 AMRAPs. The last one, a few of you may finish… If you do, you can stop and give yourself an extra rep per second that you finish early. For example, if you finish with 30 seconds left, you get 30 extra reps 🙂 Always start back at the beginning each time. Metcon (AMRAP – Reps) 3min. AMRAP: 5-10-15-20 Front Squats (95/65lbs.) 10-20-30-40 Hang Alt. DB Snatches (50/35lb.) 20-40-60-80 Double Unders Rest 1min. 5min. AMRAP: (Same...Read more

BLK LBL Fitness Club – CrossFit® Metcon Pidgeon (Time) 7 Rounds for Time 7 Sumo Deadlift High-Pulls (95/65 lb) 16 Box Jumps (24/20 in) 45 Double-Unders Cash out: 2016 meter Row Wear a Weight Vest (20/14 lb)Background: Dedicated to Patrick Pidgeon who passed away tragically in the line of duty on while attending a fire call with the Loyalist Township Fire Department (Ontario, CAN) on July 16, 2016. Patrick was a decorated and honoured Canadian Forces Veteran who served in many missions overseas including two tours in Afghanistan as well as many other missions. Patrick served as a Correctional Officer for Corrections Canada; his pride, passion, and dedication was serving as a volunteer firefighter for Loyalist Township Fire Department. Son of Solange (Bourassa) and Walter Pidgeon, loving husband to Karen Green, and proud father to Patrick Little P Green. Patrick passed on at the age of 45. 7 SDHP’s is...Read more