BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3-2-2-1-1-1) Back Squat 3-2-2-1-1-1 Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps. Metcon Metcon (5 Rounds for reps) 5 Rounds of: 3min. AMRAP: 20/15 Cal Cardio 15 American KB Swings 70/53 Max Power Clean & Jerks in remaining time.. Rest 1min. RX is 115/75lbs.RX+ is: Round 1.) 95/65lbs. Round 2.) 115/75lbs. Round 3.) 135/95lbs. Round 4.) 155/105lbs. *Make sure you can change out your weights QUICK on this option. That 1min. goes by FAST.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Metcon (No Measure) Warmup: 3 Sets 10 Cal Bike (increasing pace) 10 Wall Ball Front Squat 10 Barbell Strict/Push/Jerk (changing each round) 10 Barbell Power Clean (increasing weight) Metcon Metcon (AMRAP – Reps) EMOM 35:00 1) :40s Max Bike Cal 2) :40s Max Wall Ball 3) :40s Max Push Jerk 135/95 4) :40s Max Power Clean 135/95 5) RestRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (2 Rounds for reps) Get as far as possible in 16min… Run 200m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb Run 400m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 600m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 400m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb Run 200m Rest 4min. Get as far as possible in 16min… Row 200m 20 Push-Ups 20 V Ups or GHDs Row 400m 30 Push-Ups 30 V Ups or GHDs Row 600m 30 Push-Ups 30 V Ups or GHDs Row 400m 20 Push-Ups 20 V Ups or GHDs Row 200mRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Sets: Strict Press (Double Progression Week 8) LAST WEEK before our deload week and then will start a NEW cycle the following Week. 6-8 Reps superset with; 10-12 Heavy DB Russian Twists Rest 2min. *Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Cal Assault Bike 15 Pull-Ups 20 Barbell Thrusters 45/35Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) Cardio MASH 0-8min… 3 Rounds: 250m Row 200m Run 8-16min… 3 Rounds: 20 Hang Power Snatches 75/55lbs. 40 Air Squats 16-24min… 3 Rounds: 250m Row 200m Run 24-32min… 3 Rounds: 25 Hang Power Cleans 95/65lbs. 25 Box Jumps 24/20″ 32-37min: Max Russian KB Swings 70/53lbs. Really diggin the flow on this one! The only rest you get is for finishing a section early, so make sure you’re moving on each one 🙂 RX+ is muscle ups. Completely different stimulus, but thought it could be fun for some of you 🙂 You must finish each section to get RX. And if you finish each section within the time caps, then you put your max reps in at the end. For either swings or muscle ups. Just that is your score.Score is the number of KBS at the end (or Muscle...Read more