BLK LBL Fitness Club – CrossFit® Weightlifting Week 4 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. 3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Shoulder Complex 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) For Time: 50 Cal Row 40 Russian KB Swings (70/53lb.) 30 Box Jumps (24/20″) 20 Pull-Ups 40 Cal Row 30 Russian KB Swings (70/53lb.) 20 Box Jumps (24/20″) 10 Pull-Ups 30 Cal Row 20 Russian...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy! Weightlifting 3 Supersets: 2 Front Squat (80-90% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5-10% more weight on the front squats than last week *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3X3) Barbell Hip Thrust (3X8) Metcon Metcon (AMRAP – Reps) 20min. AMRAP: 5 Power Cleans (135/95lbs.) 10 Wall Balls (20/14lb.)...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 3 Supersets: 6-8 Barbell Bench Press Immediately into; 8-10 Barbell Rows *Rest 2min. between sets *Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 10 Alternating DB Snatches (50/35lb.) 10 Push-Ups Rest 1min. Repeat For 5 Total Rounds. Round 1: As written above Round 2: 10 Cal Echo Bike + 30 Double Unders Round 3: As written above Round 4: 10 Cal Echo Bike + 30 Double Unders Round 5: As written aboveRX Men is 75lb. DB for 8 Reps RX Women is 50lb. DB for 8 Reps *Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast 😉Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming The day after 20 rep squats is always tough to program for, so I just wanted to make it fun day. Kicking it off with a climbing “DT” every minute on the minute piece (which will still be VERY spicy). The ending with some much needed bodybuilding stuff 🙂 Have FUN! Metcon Metcon (Weight) 7 Rounds: (21min. total) Min. 1) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Min. 2) 15 Toes-To-Bar Min. 3) RestYou goal on this section is to build to the heaviest complex posssible on minute 1. I would probably have most you start at about 135lbs. for men and 95lbs. for the ladies. If that alone is hard, then just stick with that for whole workout. I think a lot of the guys can probably get up to 185-205lbs. We will see soon on the scores 🙂...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 4 of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit. 3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂 4.) GET FIRED UP AND DO WORK TODAY!! Back Squat (Week 4 of 6) Spend about 10min. working up to a HEAVY 2-3 Rep Max. Then rest up and go for your 20 rep max! *Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED. Metcon Metcon (Time) For Time: 400m Row 40 Wall Balls...Read more