BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 5 – Superset the 2 movements below. – Rest 2-3min. between sets Front Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Power Clean (5X3) After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting. Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 300m Row 20 DB Deadlifts Max Burpee’s in remaining time… Rest 90sec. Repeat For 4 Total Rounds.RX Men Weight: 50s Advanced Men Weight: 70s RX Women Weight: 35s Advanced Women Weight: 50s Make sure both sides of the DB touch the ground. DO NOT tilt them.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 5 Rounds 10 Pull-Ups 20 Alt DB Snatches 50/35 40 Double Unders 800m Run Wear a 20/14# Vest.Time Cap: 35min 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® Metcon Metcon (Time) In Teams of 2 (Only 1 partner works at a time). 120 Wall Balls (20/14) 110 Calorie Echo Bike 100 Toes-To-Bar 90 Clean & Jerks (95/65lbs.) 80 Wall Balls (20/14) 70 Calorie Echo Bike 60 Toes-To-Bar 50 Clean & Jerks (135/95lbs.) 40 Wall Balls (20/14) 30 Calorie Echo Bike 20 Toes-To-Bar 10 Clean & Jerks (185/135lbs.)Switch partners at any time.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Bench Press (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Deadlift (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Metcon Metcon (AMRAP – Reps) 12min. to get as many strict pull-ups as possible! Every time you break, you must complete: 10 Push-Ups 20 Double UndersThis is going to be a really fun challenge!! You start on the pull-up bar and bang out as many strict pull-ups as possible. As soon as you drop, you must complete the 10 push-ups and 20 double unders before you hop on the bar again for another attempt. This is going to be a great pump! A nice little breather! And just all around super fun! DON’T CHEAT those pull-ups!...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 4 – Superset the 2 movements below. – Rest 2-3min. between sets Back Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean (5X3) Hang Power Cleans (without the jerk) today. Try to get all 3 without dropping the bar. Focus on just technique today and really try to get some good hip contact on the second pull of the lift. 60-70% effort. No fails. Metcon Metcon (Time) 15 Rounds For time: 2 Double DB Hang Power Cleans (50/35s) 3 DB Thrusters (50/35s) 4 DB Box Step Up’s (24/20″) 5 Burpees Over The DB’sGet ready for something that is a lot harder than it looks 🙂 – Left + Right = 2 reps on the step ups – For the burpees over the DB’s, you just need to use one to...Read more