BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 EMOM Min 1: :45 Row Min 2: 3 Snatch Grip Deadlifts + 3 Hang Snatches + 3 thrusters Strength Snatch Every min For 4min: 4 Power Snatches Every min For 4min: 3 Power Snatches Every min For 4min: 2 Power Snatches Every min For 4min: 1 Power SnatchGOAL IS TO BUILD TO A HEAVY SINGLE Workout Metcon (AMRAP – Reps) 15min. to get as far as possible… 4 Rounds: (72 total reps) 3 Thrusters (95/65lb.) 6 Pull-Ups 9 American KB Swings (70/53lb.) 3 Rounds: (54 total reps) 3 Thrusters (115/75lb.) 6 Pull-Ups 9 American KB Swings (70/53lb.) 2 Rounds: (36 total reps) 3 Thrusters (135/95lb.) 6 Pull-Ups 9 American KB Swings (70/53lb.) 1 Round: (18 total reps) 3 Thrusters (155/105lbs.) 6 Pull-Ups 9 American KB Swings (70/53lb.) ** NOTICE THE WEIGHT OF THE BARBELL!Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 3 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs / Hollow Flutter Kicks Workout Metcon (Time) 10 Rounds for Time: 10 Cal Row/Assault Bike 10 Pull Ups 200m Run 10 Wall Balls (No Measure) Finisher Metcon (No Measure) EMOM x 8 MINUTES Min 1: 100 DB Hollow Flutter Kicks Min 2: Max V-Ups (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 12:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Knee to Chest 25ft Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 25ft Alt Single Leg Skip 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups 10 Groiners Into… 1 ROUND 5 Ring Rows 5 Knee Push-Ups 10 Air Squats Workout “NCMETCON BASELINE I.I (Test)” (Time) I.I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned) “NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps) I.II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang :20 Hollow Hold 4 Burpees Extended Warm-up Metcon (No Measure) 12:00 EMOM MIN 1: 20-40 DU -Athlete Choice Reps based on ability- MIN 2: Goat Work! Pick Your Poison & Practice!* *Suggestions: Pull Ups Muscle Ups Pistols HS Walks/Holds Ring Dips (No Measure) Workout Metcon (Time) FOR TIME 10 DB Devil’s Press (50/35)|(35/20) 60 Box Jumps (24/20) 20 DB Devil’s Press 40 Box Jumps 30 DB Devil’s Press 20 Box Jumps (Score is Time) KG DB: (22.5/15)|(15/9)Read more