BLK LBL Fitness Club – CrossFit® Metcon We have a BIG 10 Round EMOM today! Considering everything else we did this week, this should feel pretty good. Tough… But should feel spot on in terms of what your body is feeling today. Pick an RX or RX+ weight for the power cleans and kettlebell… Then just try and hang on for as long as possible. To input your score, you must finish all the work in each minute.. Then your actual score is the total amount of kettlebell swings completed. Excited to see these scores! Metcon (AMRAP – Reps) 40min. EMOM: Min. 1) 1 Power Clean (185/135lbs.) 3 Box Jumps (24/20″) 5 Pull-Ups Min. 2) 12/10 Cal Echo Bike Min. 3) Max American KB Swings (53/35lb.) Min. 4) RestMen’s RX+ is: 225lbs. Cleans + 70lb. KB Swings\ Women’s RX+ is: 155lbs. Cleans + 53lb. KB SwingsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X3) 3 at 60% of 1RM 3 at 70% of 1RM 3 at 80% of 1RM Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement. Rest 2min. After These Sets Today. Need more rest for these high percentages Metcon Metcon (Time) For Time: 100 Barbell Thrusters 115/75 *At the top of every minute, perform 5 burpees! Start with burpees!RX + 135/95Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 4 Sets: 10 Reverse Grip Barbell Bench Immediately into; 10 DB Bent Over Rows (ea. arm) Rest 90sec. Between Sets. Reverse Grip Bench Press (4X10) DB Bent Over Row (4X10) Metcon Metcon (AMRAP – Reps) 4 Rounds: (16min. Total) 40sec. of Max Double DB Hang Cleans 50s/35s 20sec. Rest 40sec. of Double Unders 20sec. Rest 40sec. of Toes-To-Bar 20sec. Rest 40sec. of Max Push-Ups 20sec. RestRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 2 of 4) Every 4min. x 4 Rounds: 12/10 Cal Echo Bike + 50 Double Unders Immediately into; **Deadlifts Round 1: 3 at 60% of 1RM Round 2: 3 at 70% of 1RM Round 3: 3 at 80% of 1RM Round 4: Max Unbroken Reps at 90% (shooting for more than 3) **Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min. Metcon Metcon (Time) 15min. to finish… 80 Plate Sit-Ups (35/25lb.) 100 Alt. DB Lunges (50/35s) 120 Wall Balls (20/14lb.) *You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through? Accessory Work Pick 1 or 2 movements below: 1.) 3 sets of Banded Standing Abductors 10-15 reps per side. Rest 60seconds...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 4min. x 5 Rounds: 200m Run 200m Row 5 Power Clean + Jerks (Climbing)Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Strict HSPUs *A CHALK Classic repeat. Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be: 1.) kip all of it 2.) 10 Rounds of just 3 reps each to keep you moving 3.) Only kip 1 movement 4.) Start backwards and give yourself a 15min. CAP Accessory Work Pick 1 or 2 options below: 1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible) 2.)...Read more