BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 10min. Odd: 3 Power Cleans (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar) immediately into; EMOM x 10min. Odd: 3 Back Squats (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 3 rep Power Clean. The next 10min. is a 3 rep back squat out of the rack at the same percentage. Every other round you switch between rowing and toes to bar, to keep it fun 🙂 Put your weights in the sections below and put your score as 20 rounds if you finished all sections here. Power Clean (5X3) Back Squat (5X3) Metcon (Time) At the 25min. mark; For Time: 10 DB Snatch (right) 10 DB Snatch (left) 10 DB Goblet Squats...Read more

BLK LBL Fitness Club – CrossFit® CAMILLERI (Time) 3 Rounds for Time 400 meter Run 12 Pull-Ups 300 meter Run 24 Air Squats 200 meter Run 17 Push-Ups 100 meter Run 33 AbMat Sit-Ups Wear a Weight Vest (20/14 lb)Background: Dedicated to Officer Andrew J. Camilleri, Sr., California Highway Patrol, who was killed when his patrol car was struck by a drunk driver on I-880, near Route 92, in Hayward, CA, on December 24, 2017Read more

BLK LBL Fitness Club – CrossFit® Hang Power Snatch (1X1) In Teams of 2: Build to a 1RM Hang Power Snatch in 8 Minutes. *At 8 minutes go immediately into Metcon. Metcon (Time) Metcon Teams of 2 @ 8:00 80/60 Cal. Row 30 Syncro Bar Facing Burpees @ 16:00 80/60 Cal. Ski 30 Syncro BFB @24:00 80/60 Cal. Echo Bike 30 Syncro BFB* 7 min Time Cap each workout, Split calories up as needed*Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!? EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 3 Hang Power Cleans + 3 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 2 Hang Power Cleans + 4 Push Press Even: 18 Wall Balls EMOM x 4min. Odd: 15/12 Cal Row Even: 50 Double Unders EMOM x 4min. Odd: 1 Hang Power Clean + 5 Push Press Even: 18 Wall BallsNo rest...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 3 Total Sets: (0-2min.) 25/16 Cal Echo Bike (2-4min.) 5 Front Squats as heavy as possible (4-6min.) Max Effort Weighted DB Sit-Ups (50/35lb.) (6-8min.) 5 Deadlifts as heavy as possible*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section. *For scoring, I will put the Front Squat and Deadlift score-boxes below Front Squat (3X%) Deadlift (3X5) Metcon (AMRAP – Rounds and Reps) at the 29min. Mark…. 6min. AMRAP: 6 Toes-To-Bar 9 American KB Swings (70/53lbs.)After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!Read more