BLK LBL Fitness Club – CrossFit® Weightlifting ,: Front Squat (5-5-5-5) 4 Total Working Sets: 5 Heavy Front Squats (building) Immediately into; 1min. of Max Effort Pull-Ups* Rest 2min *Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have to break, then keep the rest breaks short, as you only have 1min., Metcon Metcon (Time) For Time: 100 Alt. DB Snatches 50/35 50 DB Power Cleans 50/35s *EMOM 7 Wall Balls 20/14 *Start with the Wall Balls *You may break up the snatches and cleans in any format you like 🙂 *RX+ 30/20lb ballTime Cap 16:00Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) 0:00 – 18:00 4-5 sets: 6-8 Push Press Immediately into; Max Effort Weighted Hanging Knee Raises** Rest 90sec *Push Press should be 5%+ more than last weeks Push Press. ** Hold DB between feetpush press weight is score Workout Metcon (Distance) 20:00 – 30:00 In Teams of 2: Max Meters On The Rower (Switching Every 250 meters or Every 45sec.) *GO HARD… Want a challenge… hold plank while partner is rowing. Finisher Metcon (No Measure) TABABA CORE 4:00 Tabata of core choice: Suggestions: V Ups Sit Ups GHD Russian Twists Toes to BarRead more

BLK LBL Fitness Club – CrossFit® Strength Metcon (Weight) 4 Sets: 6-8 Close Grip Bench Press Immediately into; 6-8 Narrow Stance Deadlifts Rest 2min. ** build up to starting weight then do 4 “working sets” *Building in weight for each movementScore is bench press Workout Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Front Rack Lunges 95/65lbs. 15 Wall Balls (20/14lb.) 20 American KB Swings 53/35lb.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Clean and Jerk Cardio Complex: Every 2min. x 10 Rounds: 10/7 Calorie Assault Bike 2 Power Clean and Jerks *Climbing in weight to the heaviest #’s you can hit. Workout Metcon (Time) 2 Rounds For Time: 50 Push Jerks 95/65 25 Toes-To-Bar *EMOM complete 4 Burpees! *Start with Burpees *You must finish all 50 jerks before going to the TTB. *LOCK OUT your reps and HOLD it for a split second before you bring the bar down.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.Try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. DIG DEEP! Workout Metcon (4 Rounds for reps) 4 ROUNDS of: 3min. AMRAP: 15/12 Cal Row Immediately into; As many rounds as possible in remaining time of: 5 Pull-Ups 6 Push-Ups 7 Front Squats 95/65lbs. Rest 1 minRead more