BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. For Time: 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each) 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat Front Squat 15min. to build up to: Heavy 2 rep Front Squat. In between Sets Complete 1 of the following: (You pick) 1.) 15 Heavy DB Russian Twists (L+R= 1 rep) 2.) 15 GHD Sit-Ups 3.) 15 Weighted Hanging Knee Raises Rest 2min. Between Sets. Repeat For 4 Total Sets Metcon Metcon (AMRAP – Rounds and Reps) 6 Rounds of: 1:30 AMRAP: 6 Cal Assault Bike 6 American KB Swings 70/53 -Rest 1:30- Start where you left off for each new AMRAP. ALL OUT EFFORT!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk 15min. to work up to: Heavy 3 rep Power Clean and Jerk. – Preferably a “touch n go” style – Rest as needed between sets Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP 20 Alt. DB Snatches (50/35lb.) 15 Wall Balls (20/14lb.) 10 Pull-Ups 5 Push Jerks (135/95) – Rest 30sec After Each Round RX+ 5 muscle-UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Single Leg Deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 10-15 Weighted DB Sit-Ups Rest 2min. Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 8-10-12-14-16-18-20 Cal Row Toes-To-Bar Front Rack Lunges 95/65lbs.*If you want, you can also start at 20 and go down. Your choice today! It’s not meant to be finished.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) 4 Sets: 3-5 Heavy Power Snatches (80% effort+… touch and go) Immediately into; 2min. Assault Bike For Max Cals Rest 2min.This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort. 1.) Focus on good quality reps for the lifts. 2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later. 3.) Score is your total calories. 4.) The weight you lift is individualized, so challenge yourself and try for touch and go reps. That’s why it’s 3-5 reps. To see how long you can hang on for. Metcon Metcon (Time) 10 Rounds For Time: 5 Hang Power Cleans...Read more