BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME* 30 Power Snatch (135/95)|(95/65) *Every minute starting at 3,2,1 GO, perform 5 Front Squats. -10:00 Time Cap- (Score is Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 20 ROUNDS FOR TIME* 3 Front Squats (135/95)|(95/65) 3 Power Snatch *Alternate every round. Partner 1 completes a round while Partner 2 rests. (Score is Time) KG BB: (60/45)|(45/30) Post-Workout Strength On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep ) On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Score is Weight)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike Strength Bench Press (8-8-6-6-4-4) 8-8-6-6-4-4* Bench Press *Build from Light-Moderate to Moderate-Heavy (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 3:00 x 5 SETS 500/400m Row Max DB Floor Press (50/35)|(35/20) in Time Remaining… (Score is Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (No Measure) TABATA (8 SETS, :20 ON/:10 OFF) DB Gun Hold* *Single or Double DB. (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 50 Jump Rope 12 DB Deadlifts (try using Workout weight) 10 Squat Jumps 24 Alt Reverse Lunges Weightlifting Squat Clean + Front Squat 15:00 to hit a heavy complex of: 1 Squat Clean + 3 Front Squats *Rest 2min. Between Working Sets Workout Metcon (2 Rounds for reps) Metcon (AMRAP – Rounds and Reps) 8min. AMRAP: 8 Pull-Ups 8 Alt. DB Lunges (50/35lb.) (2x DBs) 8 Box Jumps 24/20″ 8 DB Power Cleans 32 Double Unders Rest 2min. 8min. AMRAP: 8 Pull-Ups 8 DB Goblet Squats (50/35lb.) (1x DB) 8 Box Jumps 24/20″ 8 DB Hang Power Cleans 32 Double UndersRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 BB sumo deadlift High pulls 8 Push Ups 8 Up-Down Over Bar Workout Metcon (2 Rounds for reps) 0:00 – 9:00: 2 Rounds: Run 400m Row 400m 9:00-18:00: 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB Swings 70/53 18:00 – 27:00: 2 Rounds: Run 400m Row 400m 27:00 – 36:00: 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB Swings 70/53Score is your reps in the 2 AMRAPSRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 Strict Press 10 Ring Rows or 5 Strict Pull Ups 10 Alt V Ups Weightlifting Push Press 4 Sets: 8 Barbell Push Press 10 Barbell Bent Over Rows (Supinated) Rest 2min. Repeat Workout Metcon (5 Rounds for reps) 5 Sets of: 2:00 AMRAP: 12/9 Cal Assault Bike Sprint 8 Alt. DB Snatches 70/50 Max Toes-To-Bar in remaining time Rest 1min** If you dont have :45 to complete T2B, scale down the reps Accessory Work Metcon (No Measure) 3-4 Sets of Max Effort Banded Pull-Aparts *Rest 90sec. Between SetsRead more