BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift (Double Progression Week 8 “DELOAD”) Every 3min. x 5 Rounds: 6-8 Barbell Bench Press 6 Deadlifts *Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks. *Go as Heavy as Possible on the Bench Press 🙂 Metcon Metcon (Time) Metcon (Time) 5 Rounds For Time: 5 Front Squats*** 10 Toes-To-Bar 15/12 Assault Bike Round 1: 95/65 Round 2: 115/75 Round 3: 135/95 Round 4: 155/105 Round 5: 185/135RX+ Numbers: Round 1: 135/95 Round 2: 155/105 Round 3: 185/135 Round 4: 205/145 Round 5: 225/155Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk Every 3min. x 6 Rounds: 3 Push Jerks (Heavy as possible) 5-6 Weighted Chin-Ups (Underhand)*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets. *For the weighted Chin-ups, you can stick a plate between your legs or use a belt with plates or kettlebells attached. Metcon Metcon (AMRAP – Reps) 3 min to get as far as possible: 10 Double DB Snatches 45/30 20 Push Ups 30 Cal Row 40 Double Unders 50 Sit Ups 60 Pull Ups Rest 1:00 5 min to get as far as possible: (Same Workout) Rest 2:00 7 min to get as far as Possible: (same Workout)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Sets: Back Squat (Double Progression Week 8 “DELOAD” ) 6-8 Reps superset with; 6-8 Lateral Barbell Lunges on each leg Rest 2min. Metcon Metcon (AMRAP – Reps) 18min. to finish or get as far as possible… Run 400m 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean 185/135 Run 400m 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean 185/135 Run 400m400m counts as 1 repRead more

BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 50 Cal Row 50 HSPU’s 50 Deadlifts 185/135 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 185/135 50 HSPU’s 50 Cal Row Immediately into the same thing at 25 reps. Can you finish all that in under 35min!?Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press (Double Progression) 3 Working Sets: 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2minLAST WEEK before our deload week adn then will start a new cycle the following week. Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min…. 10 Alt DB Snatches (50/35lb.) 20 Wall Balls (20/14lbs.) 10 Alt DB Snatches 30 Double Unders 20 Wall Balls (20/14lb.) 10 Alt DB Snatches 40 DB Push Press (50/35lbs) 30 Double Unders 20 Wall Balls 10 Alt DB Snatches 50 Sit-Ups 40 DB Push Press (50/35lbs) 30 Double Unders 20 Wall Balls 10 Alt DB Snatches *Accumulator style! *No rest between sections. *Can you finish in 15min. or less!?Read more