BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 2 Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor) 2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken) *This is the RX+ option 3 Position Snatch 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch Snatch Complex (2 Power Snatch + 2 Snatch Balance + 2 OHS) 2 Power Snatch + 2 Snatch Balance + 2 OHS Metcon Metcon (AMRAP – Rounds and Reps) 20min. AMRAP: 4 Alt. DB Snatches 70/50lbs. 6 Toes-To-Bar 24 Double UndersThis is a spin off of the 20.2 open workout from last year. Only difference is the the snatches were thrusters.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 2 Bulgarian Split Squats *Same as last week, but shoot for 5-10% more weight 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Rounds) Every 3min x 5 Rounds: 8 Cal Row 8 Wall Balls (20/14lb.) 8 Pull-Ups 8 Burpee Box Jump Overs (24/20″) RX+ is adding 1 rep to each movement each round. See how far you can get. Round 1: 8 reps Round 2: 9 reps Round 3: 10 rep … And so on…Your score is going to be the # of rounds that you finished. So if you finish RX your score is 5. For RX+ you may NOT sit out a round! No matter what, you must complete the minimum of 8 reps. So, if you make it to...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 5 Rounds 800m Run 5 Ring Dips 10 Strict Pull Ups 15 Push Ups 20 Alt Step Back Lunges 25 Air Squats *Wear 20/14# VestTime Cap: 40min Accessory Work Derek Weida AB Workout (No Measure) 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® 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65 – 135/95 – 225/155 2 – 100m Run 3 – Clean And Jerk 95/65 – 135/95 – 225/155 4 – Muscles up 5 – KB Swing 53/35 – 70/53 6 – Box Jump 24/20 – 30/24 7 – T2B 8 – C2B Pull Up 9 – Strict HSPU 10 – Wall Ball 20/14 – 30/20 11 – Burpee 12 – Thrusters 95/65 – 135/95 – 225/155 Class work should be completed in 45 min. Make sure the scale is apporiate. RX is 95/65 RX+ is 135/95 Savage Mode is 225/155Scaling Options Muscle Ups = BMU or Burpee Pull Ups Box Jumps = Box Step Ups T2B = Hanging Knee Raises C2B = Pull Ups, Banded Pull Ups or DB Rows Strict HSPU = Kipping HSPU or Seated DB Strict PressRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 1 Power Clean and Jerk (1X3) – 15min. to work up to a Heavy 3 rep Power Clean and Jerk. – You may touch and go or drop each rep. If you choose to drop between reps, pick the bar back up within 5-10 seconds. – Rest as needed between sets. Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Running Clock… 4min. AMRAP: 20 Alt. DB Snatches (50/35lb.) 15 Wall Balls (20/14lb.) 10 Pull-Ups 5 Push Jerks (135/95) Rest 1min. Repeat for 4 Total Rounds.Start where you left off for each AMRAP after the first round. That way it’s easiest to keep score.Read more