BLK LBL Fitness Club – CrossFit® Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutesRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) EMOM x 40:00 Min. 1.) 12/10 Calorie Assault Bike Min. 2.) 12 Burpees Min. 3.) 50 Double Unders Min. 4.) 1min. Plank or Practicing skill of your choiceRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift 3 Working Sets: 6-8 Reps superset with; 12-15 Weighted Bench Dips Rest 2min. Metcon Metcon (AMRAP – Reps) 18:00 to get as far as possible: 10-20-30-40-50-60 Front Rack Lunges 75/55 American KB Swings 53/35 Push-Ups *200m Run after Each Set **Run counts as 1 repRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) 20:00 EMOM Odd: 15 Wall Balls 20/14lb. Even: Pick one Option 1.) 3 Power Snatches Option 2.) 3 Power Clean & Jerks Option 3.) Do 5 Rounds of each and hit a total. Just have to hit your heavier sets a little faster with this approach. When you input your score, please note which option you did. Metcon Metcon (Time) For Time AND Quality: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Strict HSPU’s This is a very hard piece that may require a lot of scaling for some. so I am going to go over a few options: 1.) Kip just 1 of the movements. 2.) Scale the big numbers out so it’s doable like… 10 rounds of 3 pull-ups and 3 HSPUs 3.) Can’t do HSPU’s at all? Strict DB “arnold press” from a seated position.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets: Back Squats 6-8 Reps superset with; 12-15 Weighted Hanging Knee Raises Rest 2min. Metcon Metcon (AMRAP – Reps) 4 Total Rounds of: 3min. AMRAP: 20/16 Cal Cardio 8 Barbell Bench Press (Building in weight) Max Toes-To-Bar Rest 1min. Scoring: Total Toes to Bar. Put heaviest weight of bench in the comments sectionRead more