BLK LBL Fitness Club – CrossFit® Weightlifting 3 Hang Power Cleans + 4 Front Squats Every 1:30 x 12 Rounds: 3 Hang Power Cleans 4 Front Squats 5 Burpees *Climbing in weight! Score is the weight of your last round as long as you finish the burpees Metcon Metcon (AMRAP – Rounds and Reps) 10min. AMRAP: 7 Toes-To-Bar 21 Russian KB Swings 70/53lb 7 Toes-To-Bar 21 Sit-Ups (Feet Anchored on KB)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift 3 Working Sets of 6-8 Reps Superset with: 1:00 Weighted Plank on hands Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 DB Bench Press (50/25s) 250m Row 15 Wall Balls (20/14lb.) 200m Run RX+ is 70/35s on the db bench press AND a 30/20lb. Wall Ball.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch Every 2:30min. x 6 Rounds: 250m Row 3 Power Snatch (climbing)*Try and start at 135/85 and build up to a max effort. *Shoot for “touch n go” reps. *Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min. or less *Bodybuilding style would be muscle snatches 🙂 Metcon Metcon (Time) For Time: 30-20-10 American KB Swings 53/35 15 Pull-Ups 30 Double Unders immediately into; 10-20-30 American KB Swings 53/35 15 Handstand Push-Ups 30 Double UndersRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Working Sets of 6-8 Reps Rest 2min. Repeat For 3 Total Sets. The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (4 Rounds for reps) Tabata Hang Power Clean Tabata Front Squat Tabata Push Press Tabata SDHP’s *Weight: 95/65lbs. *Tabata = 20 seconds of work x 10 seconds of rest x 8 rounds. That’s 4min. per station. NO REST. Right into the next station. The entire piece is 16min. straight.Tips: 1.) A consistent # you can repeat instead of...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 10/8 Cal Row Easy Pace 50 Single Unders/25 Double Under 10 Bodyweight Good Morning 10 Opposite Toe Touch Metcon Metcon (Time) “Triple 3” 3000m Row 300 Double Unders 3 Mile Run Vest optional (20/14) 49:00 Min CapRead more