BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 7) 4-6 Reps on EACH leg SUPERSET with; 10-12 Heavy DB Russian Twists Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (AMRAP – Reps) Get as far as possible in 18min…. 50 Cal Row 10 Box Step-Ups with (1) 50/35lb DB 40 Cal Row 20 Box Step-Ups with (1) 50/35lb DB 30 Cal Row 30 Box Step-Ups with (1) 50/35lb DB...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 20 Rounds 3 Chest to Bar Pull Ups 6 Squat Cleans 115/75 9 Deadlifts 115/75 *Every 2:00 perform 10 Cal SkiPerform with 20/14 vest Accessory Work Metcon (No Measure) Derek Weida AB Workout 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 Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: Only 1 person works at a time. 0-2min. 40 Cal Assault Bike 2-4min. 30 Power Snatches 95/65lbs. 4-6min. 30 burpees 6-8min. 30 Power Clean and Jerks 95/65lbs. 8-10min. 30 Pull-ups Rest 1min. Repeat For 3 Total Rounds.Gotta hustle to stay in those time caps! The first round might not get ya, but… That 2nd and 3rd round is get SPICY 🙂 RX+ Options: 1.) 20 reps for the olympic lifts with 135/95 2.) 20 Muscle Ups or 40 pull-upsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window: Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between Sets *If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂 2.) Banded Face Pulls (Rear Delts) – 3 sets of 15-20 reps. – Rest 60sec. Between Sets 3.) Barbell Ab Rollouts – 3 sets of 10-12 reps. – Rest 60sec. Between Sets 4.) Weight Bench Dips – 3 sets of 10-12 reps. – Rest 90sec. Between Sets 5.) 3 Point Landmine Row – 3 sets of 10-12 reps. – Rest 90sec. Between Sets*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3)Rest 2-3min. After Each Superset Metcon Metcon (Time) For Time: 10-20-30-40-50 Barbell Thrusters (45/35lb. Bar) 15-15-15-15-15 Cal Row 10-10-10-10-10 Toes-To-BarLadies: 12 Cal Row instead of 15 🙂 Time CAP: 18min.Read more