BLK LBL Fitness Club – CrossFit® Weightlifting Incline Barbell Bench Press (4 X 5) 4 Sets: 5-6 Incline Barbell Bench Press Immediately into; 6-8 Barbell Rows (Regular Grip) Rest 2min. Between Sets. *Try to go as heavy as possible on both lifts Metcon Metcon (Time) 15min. to try and finish… 13 Pull-Up 13 American KB Swings (53/35lb.) 13 Calorie Cardio 12 Pull-Up 12 American KB Swings 12 Calorie Cardio 11 Pull-Up 11 American KB Swings 11 Calorie Cardio … All the way to 1 of each… Should be finish-able, but definitely will be close 🙂 Let’s see if you can get it done! Ladies RX is starting at 12 instead of 13. I think starting one round lower should fix the calorie conversion and make this a close race 😉 RX+ is a 70/53lb. Kettlebell (preferred for today’s workout)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Power Clean After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85% SUPERSET EACH SET WITH FRONT SQUAT BELOW Front Squat Front Squat 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 (AMRAP – Reps) 15min. Running Clock… 10 Wall Balls (20/14lb.) 50 Push-Ups 20 Wall Balls 40 Push-Ups 30 Wall Balls 30 Push-Ups 40 Wall Balls 20 Push-Ups 50 Wall Balls 10 Push-Ups …In remaining time, complete as many calories as possible on the Bike/ski/roweRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) me) “Cardio Wednesday!” For Time: 400m run 120 Double-unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 Alt. DB Snatches 50/35lb 400m run 40 Toes-To-Bar 400m run 20 Handstand Push-Ups 400m run Time Cap: 35min. With the flow of the new program, I think it’s best to move Cardio Day to Wednesday for a few weeks. It’s going to give our legs some much needed rest between lunges on Monday and front squats on Thursday.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5) **YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps. Push Jerk Push Jerk (Week 1) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5) Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 200m Run 15 Pull-Ups Max DB Push Press (50/35lbs.) in remaining time… Rest 1min. 3min. AMRAP: 15/12 Cal Cardio 15 Pull-Ups Max SDHP’s (95/65lb. Bar) in remaining time… Rest 1min. 3min. AMRAP:...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge 3 Working Sets: 4-6 Reps on EACH leg superset with; 10-12 Heavy DB Russian Twists Rest 2min. *DOUBLE PROGRESSION. See details below. 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 (Time) 5 Rounds For Time: 15 Cal Cardio or 200m Run 15 Wall Balls (20/14lb.) 15 Double DB Hang Cleans 50/35s Time CAP: 18min.Read more