BLK LBL Fitness Club – CrossFit® Metcon Day 4 – Week 4 Metcon (AMRAP – Reps) 7 Rounds: (35min. Total) 40sec. of Rowing (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Bench Press (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Double Unders (Goal: 50 ) 20sec. of Rest 40sec. of American KB Swings (Goal 10-15 Reps) 20sec. of Rest 40sec. of Box Jumps (24/20″) (Goal: 15-20 reps) 20sec. of RestSome weight recommendations for the Men: Bench Press: 50-70lbs. Kettlebell: 53-70lbs. Some weight recommendations for the Women: Bench Press: 25-45lbs. Kettlebell: 35-53lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 4 Single leg Deadlift 3 Working Sets: *Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these. 8-10 Reps on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 8 Wall Balls (20/14lbs.) 8 DB Lunges (50/35s) 8 Pull-Ups Rest 1min. Repeat For 5 Total Sets.Start where you left off for each round so that it’s easy to count your rounds and reps! Left+Right = 2 reps on lungesRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 4 Metcon (Weight) 5 Total Sets: (0-2min.) 3-4 Power Clean and Jerks or Snatches (2-4min.) 25/15 Cal Echo Bike (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 5 total sets. This is a 30min. straight section. *For the knee raises choose anywhere between 5-25lb. range. Power Clean and Jerk This is just for scoring Power Snatch This is just for scoring Accessory Work Since today’s piece is pretty brutal. I am leaving this as an “optional” accessory section: (Pick 1) 1.) 400m Farmer Carry with (2) heavy kettlebells 2.) 3 Sets of 10-12 Barbell Skull Crushers. Rest 90sec. between sets. 3.) 3 Sets of 10-12 Barbell Bicep Curls. Rest 90sec. between sets. 4.) You can superset #2 and #3Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming – This is the LAST week of this training cycle! The NEW CYCLE starts Jan. 17th! Weightlifting Bulgarian Split Squat 3 Working Sets: Bulgarian Split Squat 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min*Keep continuing to try and add 5-10% more weight! Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 50 Russian KB Swings (70/53lbs.) 40 Push-Ups 30 Calorie Row 20 Sit-UpsAnyone get over 2 rounds!?Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 50 Pull Ups 50 Box Jumps 24/20″ 50 Power Cleans 95/75 50 Burpee Over Bar 200m Run 40 Pull Ups 40 Box Jumps 24/20″ 40 Power Cleans 95/75 40 Burpee Over Bar 400m Run 30 Pull Ups 30 Box Jumps 24/20″ 30 Power Cleans 95/75 30 Burpee Over Bar 600m Run 20 Pull Ups 20 Box Jumps 24/20″ 20 Power Cleans 95/75 20 Burpee Over Bar 800m Run 10 Pull Ups 10 Box Jumps 24/20″ 10 Power Cleans 95/75 10 Burpee Over Bar *Wear 20/14# VestTime Cap: 45minRead more