BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: “You go, I go style” 20 Rounds: (10 Rounds Each) 5 Power Snatch (95/65lbs.) 6 Cal Assault Bike 7 Toes-To-Bar Immediately into; 20 Rounds: (10 Rounds Each) 5 Power Cleans (135/95lbs.) 6 Cal Assault Bike 7 Toes-To-BarThis should be a fun one today! Looking forward to seeing some times on this one! Snatches and Cleans are all from the ground! Time CAP: 35min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch + Pause Snatch (1+1) x 4 sets @ 70-80% 1 RM Power Snatch.Do a power snatch, reset, and then do a snatch but pause in the receive for 3 seconds. Record each set as 1 of your scores for load Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 MInutes 20/16 Calorie Row (OR another Machine OR 200m Run) 20 GHD Sit-ups (OR 25 Alternating V Ups) 10 Handstand Push UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 7) After warm up sets complete: Set 1: 3 reps at 75% Set 2: 2 reps at 85% Set 3: 1 reps at 95+%*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2. GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: New 1 Rep Max Attempt!Rest 2-3min. After Each Superset Metcon Metcon (Time) 10 Rounds For Time: 3 DOUBLE DB Hang Cleans 50/35 4 DOUBLE DB Snatches (From the ground) 50/35 5 DOUBLE DB Thrusters 50/35 6 DOUBLE DB Push Press 50/35Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) “CARDIO WEDNESDAY” 35:00 AMRAP In Teams of 2: Partner 1: 5 KB Deadlifts (2 x 53/35) 15 Pull-Ups 45 Double Unders Partner 2: Max Cals on Cardio *Score is Max Calories*Partner 1 and 2 may switch when they want. *If you want to work on higher skill gymnastics sub 7 Bar Muscle Ups for Pull-Ups. *RX+ KB Deadlifts 2 x 70/53Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: NEW 1 Rep Max Attempt**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it. Push Jerk (Week 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: NEW 1 Rep Max Attempt Metcon Metcon (Time) For Time: 5 Rounds: 5 Toes-To-Bar 5 Wall Ball (20/14lb.) 5 American KB Swings (70/53lb.) 4 Rounds: 6 Toes-To-Bar 6 Wall Ball (20/14lb.) 6 American KB Swings (70/53lb.) 3 Rounds: 7 Toes-To-Bar 7 Wall Ball (20/14lb.) 7 American KB Swings (70/53lb.) 2 Rounds: 8 Toes-To-Bar 8 Wall Ball...Read more