BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 6 ) 4-6 Reps on EACH leg SUPERSET with; 10-12 Heavy DB Russian Twists Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (AMRAP – Rounds and Reps) Every 3min. x 6 Rounds: 10 Cal Row 10 American KB Swings (70/53lb.) 10 Wall Balls (20/14lb.) 10 Toes-To-BarRX+ is adding 1 rep each round to each movement. So round 2 would be 11...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Buy In : 800m Run 100′ Double Front Rack KB Walking Lunge 53/35 75 Double KB Deadlifts 53/35 50 Box Jumps 24/20 25 T2B 50 Box Jumps 75 Double KB Deadlifts 100′ Double Front Rack KB Walking Lunge Buy Out: 800m Run *Perform with 20/14 vestTime Cap: 35:00 RX + is 70/53lb KBRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. For Time: 80 Back Squats 135/95 60 Cal Row 40 Push Press or Push Jerk (same weight) 200m Run Each 80 Front Squats 95/65 60 Cal Row 40 Push Press or Push Jerk (same weight) 200m Run Each 80 Overhead Squats 75/55 60 Cal Row 40 Push Press or Push Jerk (same weight) 200m Run Each Time CAP: 35min.RX+ Men: 155/135/115 RX+ Women: 105/95/75Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 2.) Incline Barbell Bench Press – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 3.) Barbell Bent Over Rows (regular grip) – 3 sets of 8-10 reps – Rest 90sec. Between Sets 4.) Banded Tricep Push-Downs – 3 sets of 10-12 reps. – Rest 90sec. Between Sets 5.) Narrow Grip Barbell Bicep Curls – 3 sets of 10-12 reps. – Rest 90sec. Between SetsPick ANY 3 movements above that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉 *GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: As many reps as possible at 85% (5-8 rep range)Rest 2-3min. After Each Superset Metcon Metcon (Time) 30 Rounds For Time: 1 Barbell Thruster 95/65lbs. 3 Lateral Barbell Burpees 5 Toes-To-Bar Time CAP: 18min.RX+ is 135/95lbs.Read more