BLK LBL Fitness Club – CrossFit® Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 2 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Run Min. 3) Max Pull-Ups Min. 4) Max Bench Press 185/95 Min. 5) 60 Double Unders Min. 6) Max Pull-Ups Min. 7) Max Bench Press 185/95 Min. 8) 200m Run Min. 9) Max Pull-Ups Min. 10) Max Bench Press 185/95 Min. 11) 60 Double Unders Min. 12) Max Pull-Ups Accessory Work Metcon (AMRAP – Reps) 10min. to get as far as possible… 10-20-30-40-50 Russian KB Swings 70/53 Push-UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) Deadlift (Double Progression Week 4 “DELOAD”) Every 4min. x 4 Rounds: 25/18cal Cardio 6 Deadlifts *Use 30% LESS weight than the heaviest set you did over the past 3 weeks. Metcon Metcon (AMRAP – Rounds and Reps) 10min. AMRAP: 8 Front Rack Lunges 95/65* 8 Wall Balls 30/20 *Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Hang Power Snatch 10min. Running Clock… Every 60sec. for 3min. 3 Hang Power Snatch Every 60sec. for 3min. 2 Hang Power Snatch Every 60sec. for 4min. 1 Hang Power Snatch *Looking to hit a HEAVY single here Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 15/12 Cal Row 5 Hang Power Cleans 135/95 12 Toes-To-Bar _ Round 2: 5 Hang Power Cleans 155/105 Round 3: 5 Hang Power Cleans 165/110 Round 4: 5 Hang Power Cleans 175/115 Round 5: 5 Hang Power Cleans 185/120 Round 6: 5 Hang Power Cleans 195/125 Round 7: 5 Hang Power Cleans 205/130*keep adding 5# if you get past hereRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) Back Squat (Double Progression Week 4 “DELOAD” ) 3 Working Sets: 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Go Fast or Die Trying (Time) Every 5:00 x 4 Rounds: 15 Thrusters (95/65) Run 400m 15 Pull-ups *Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible. *Score Is Your Slowest Round! RX+ option: 7 Muscle Ups and 115/75 #Read more