BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 1) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets.*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process. Example: NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example) Metcon Metcon (AMRAP – Rounds and Reps) Every...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 1) You choose: Build to a Heavy 3 Rep Squat Snatch or Squat Clean *You may touch and go or drop each rep Rest 60-90sec. And Complete The Squat Numbers Below: Set 1.) 5 Reps at 65% Set 2.) 5 Reps at 75% Set 3.) Max Reps at 85% (Goal: more than 5. No resting more than 1-2sec. at the top. Continuous reps) Rest 2-3min. Between Sets. *Warm up on the olympic lifts and squats together, so that you only have 3 challenging sets here. Metcon Metcon (AMRAP – Reps) (0-3min.) 20/15 Cal Assault Bike 50 Double Unders Max American KB Swings (53/35lb.) (3-6min.) 18/14 Cal Assault Bike 50 Double Unders Max American KB Swings (53/35lb.) (6-9min.) 15/12 Cal Assault Bike 50 Double Unders Max American KB Swings (53/35lb.) (9-12min.) 12/9 Cal Assault Bike 50 Double Unders Max American KB...Read more

BLK LBL Fitness Club – CrossFit® Metcon Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.To learn more about Sisson click here*Sub 4 strict pull ups for 1 rope climb. Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Rowing Calories Wall Balls (20/14lbs.) Toes-To-Bar Hand Release Push-UpsRules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements. It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉 3.) ONLY 1 athlete can work at a time. EXCITED to see times and strategies on this! Time CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Snatch Pull + High Pull + Snatch (5X3) – (1+1+1) x 5 working sets. – Build from 60-65% to 80-85% 1RM SnatchDo a snatch pull, then do a high pull before resetting it back down and going into a full snatch. Record set as 1 of your scores for load Go by feel after the previous lifting Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 8 Shoulder To Overhead (95/65lbs.) 8 Cal Assault Bike 3min. AMRAP: 10 Alternating DB Snatches (50/35lbs.) 10 Box Jumps (20″) 3min. AMRAP: 8 Shoulder To Overhead (95/65lbs.) 8 Cal Assault Bike 3min. AMRAP: 10 Alternating DB Snatches (50/35lbs.) 10 Box Jumps (20″) REST 1min. Between Each Section(RX+) Men: 4 Shoulder To Overhead 135lbs. (RX+) Women: 4 Shoulder To Overhead 95lbs.Read more