BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) In Teams of 2. On the first section, you both can work together. Then add your individual best clean and jerks together for 1 max total score. Follow the time caps for the remainder of the workout… (0-12min.) Build to a 1RM Clean and Jerk Metcon (AMRAP – Rounds and Reps) (14-24min.) 10min. AMRAP: Get as far as possible in this ladder… 20 Cals Bike 20 Pull-Ups or 10 Muscle Ups 40 Cals Bike 40 Pull-Ups or 20 Muscle Ups 60 Cals Bike 60 Pull-Ups or 30 Muscle Ups … And so on… Adding 20 reps each round (or 10 on the muscle ups if you choose that route)Only 1 person may work at a time on this section. Switch whenever you like! Metcon (AMRAP – Rounds and Reps) (26-36min.) 10min. AMRAP: Get as far as possible in this ladder… 20...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 5 Rounds: (35min. Total) Min. 1) 18/14 Cal Row Min. 2) 20 Box Jumps 24/20″ Min. 3) 18 Wall Balls (20/14lbs.) Min. 4) 20 Push-Ups Min. 5) 15 Double DB Hang Cleans (45/30s) Min. 6) 20 Sit-Ups Min. 7) RestA few RX+ options you may want to consider: 1) 30/20b. Wall Ball for 15 reps 2) 25-30 Push-Ups 3) 25-30 Sit-Ups or Add weightRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Every 2min. x 10 Rounds: 10/7 Cal Bike 3 Power Cleans (Climbing) *Your goal is to eventually hit a 3 Rep Max here today Metcon Metcon (Time) For Time: 100 Front Squats 135/95lbs. *At the top every minute: 7 Toes-To-Bar *Start with Toes-To-Bar RX+ 30 @95 25 @135 20 @155 15 @185Time CAP: 15min. Pretty hard to choose between RX+ and RX today huh?! Just to be clear, it goes like this…. Clock starts… You do 7 TTB and then as many front squats as possible. Then at the 1min. mark, you complete 7 more TTB and as many front squats again until the 2min. mark. You repeat 7 TTB again… And continue this until you finish!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score. Metcon Metcon (AMRAP – Reps) 15min. AMRAP: 5-10-15-20-25 Burpees 10-20-30-40-50 Russian KB Swings (70/53lb.) 20-40-60-80-100 Double UndersNot too sure if this one is finish-able in 15min. or not, BUT I do think it will be very close! Let’s see Read more

BLK LBL Fitness Club – CrossFit® Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep Max Bench Press Put all of your scores below! 1-Mile Run (Time) Max Effort 1-Mile Run Deadlift (1X3) 80/55 Cal Echo Bike (Time) 80 Cal for Men 55 Cal for Women Bench Press (1X3) Accessory Work Just some optional work today if you want and you’re feeling up to it after all that! 3 Sets: 15 Set Landmine Sit-Ups *5 Reps on the right arm *5 Reps on the left arm *5 Reps on both armsRead more