BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20min. Flex Friday Lifting Window: 3 Supersets Of: 8-10 Reverse Grip Bench Press 8-10 Barbell Bent Over Rows 8-10 Weighted Hanging Knee Raises Rest 2min. Between Sets Part 2 (after you finish part 1) 3 Sets of Weighted Dips to failure. Rest 60-90sec. Between Sets. Metcon Metcon (Time) For Time: 100 Double Unders 5 Rounds: 15 American KB Swings 53/35lb. 15 Push-Ups 100 Double Unders 5 Rounds: 15 American KB Swings 53/35lb. 15 Push-Ups Time CAP: 15min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 3) 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 3) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: As many reps as possible at 95% Rest 2-3min. After Each Superset Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 10-9-8-7-6-5-4-3-2-1 Barbell Thrusters 75/55 Sumo Deadlift High-Pulls 75/55 Immediately into; 8-7-6-5-4-3-2-1 Barbell Thrusters 95/65 Sumo Deadlift High-Pulls 95/65 Immediately into; 6-5-4-3-2-1 Barbell Thrusters 115/75 Sumo Deadlift High-Pulls 115/75 Immediately into; 4-3-2-1...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) “Cardio Wednesday!” 35min. To Finish… 5 Rounds: 6 Cal Cardio 6 Double DB Hang Cleans 45/30s 5 Rounds: 6 Burpees 6 Toes-To-Bar 4 Rounds:8 8 Cal Cardio 8 Double DB Hang Cleans 45/30s 4 Rounds: 8 Burpees 8 Toes-To-Bar 3 Rounds: 10 Cal Cardio 10 Double DB Hang Cleans 45/30s 3 Rounds: 10 Burpees 10 Toes-To-Bar 2 Rounds: 12 Cal Cardio 12 Double DB Hang Cleans 45/30s 2 Rounds: 12 Burpees 12 Toes-To-Bar 1 Round: 14 Cal Cardio 14 Double DB Hang Cleans 45/30s 1 Round: 14 Burpees 14 Toes-To-Bar Metcon (AMRAP – Reps) “Cardio Wednesday!” 35min. To Finish… 5 Rounds: 6 Cal Cardio 6 Double DB Hang Cleans 45/30s 5 Rounds: 6 Burpees 6 Toes-To-Bar 4 Rounds:8 8 Cal Cardio 8 Double DB Hang Cleans 45/30s 4 Rounds: 8 Burpees 8 Toes-To-Bar 3 Rounds: 10 Cal Cardio 10...Read more

BLK LBL Fitness Club – CrossFit® Metcon (No Measure) 0-4min. 800m Run 4-8min. 4 Rounds: 10 Front Rack Lunges 75/55lbs. 10 Toes-To-Bar 8-12min. 800m Row 12-16min. 25 Burpees 30 Alternating Jumping Lunges 16-20min. 800m Run 20-24min. 4 Rounds: 10 Back Rack Lunges 75/55lbs. 10 Sit Ups 24-28min. 800m Row 28-32min. 30 Alternating Jumping Lunges 25 Burpees 32-36min. 800m RunRead more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (AMRAP – Rounds) 35min. to get as far as possible… 30 Rounds Per Partner : (60 rounds total) 1 Deadlift (315/205) 3 HSPU’s 5 Wall Balls 30/20 *** You go, I go style. *** *ONly completed rounds count in the final scoreOption 1: Instead of HSPU’s you can do muscle ups since we haven’t done a lot of them lately. You won’t get as far into the workout obviously, but still a fun option.Read more