BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) Deadlift (Double Progression Week 4 “DELOAD”) Every 4min. x 4 Rounds: 25/18cal Cardio 6 Deadlifts *Use 30% LESS weight than the heaviest set you did over the past 3 weeks. Metcon Metcon (AMRAP – Rounds and Reps) 10min. AMRAP: 8 Front Rack Lunges 95/65* 8 Wall Balls 30/20 *Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Hang Power Snatch 10min. Running Clock… Every 60sec. for 3min. 3 Hang Power Snatch Every 60sec. for 3min. 2 Hang Power Snatch Every 60sec. for 4min. 1 Hang Power Snatch *Looking to hit a HEAVY single here Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 15/12 Cal Row 5 Hang Power Cleans 135/95 12 Toes-To-Bar _ Round 2: 5 Hang Power Cleans 155/105 Round 3: 5 Hang Power Cleans 165/110 Round 4: 5 Hang Power Cleans 175/115 Round 5: 5 Hang Power Cleans 185/120 Round 6: 5 Hang Power Cleans 195/125 Round 7: 5 Hang Power Cleans 205/130*keep adding 5# if you get past hereRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) Back Squat (Double Progression Week 4 “DELOAD” ) 3 Working Sets: 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Go Fast or Die Trying (Time) Every 5:00 x 4 Rounds: 15 Thrusters (95/65) Run 400m 15 Pull-ups *Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible. *Score Is Your Slowest Round! RX+ option: 7 Muscle Ups and 115/75 #Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 10 Cal Bike (increasing in pace each round easy/mod/hard) 5 Empty Barbell Good Morning 5 Empty Barbell Snatch Deadlift 5 Empty Barbell Power Snatch Metcon Metcon (AMRAP – Reps) 5 Rounds 1:30 ON/:45s OFF Bike Cal: M: 25-23-21-19-17 F: 20-18-16-14-12 Max Barbell Snatch in remaining time (75/55) **Scale calories by 5 if you can’t get the first interval done in 1:15Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Working Sets Strict Press (Double Progression Week 3) 6-8 Reps superset with; 12-15 Banded FacePulls Rest 2min Metcon Metcon (AMRAP – Reps) 5 Rounds: 2min. AMRAP: 10 Alt. DB Snatches 70/50 15 Wall Balls 20/14lbs. Max Push Jerks in remaining time 115/75 Rest 1min. Score is just jerks added up from all rounds. RX+ is: Round 1: 115/75 Round 2: 135/95 Round 3: 155/105 Round 4: 185/115 Round 5: 205/125Read more