BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch :30 Hollow Hold :30 Plank Hold *After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load! Strength Deadlift (1×6 / 1×4 / 1×2) DEADLIFT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 Sets AMRAP 3:00 12 Deadlifts (185/125 | (135/95) 24 Sit Ups -Rest 1:00 b/t sets – *Start AMRAP where you left offRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Skill Metcon (No Measure) FOR QUALITY * 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to Bar Pull-Ups -Rest- 1-3 Kipping Hips to Bar 1-3 Bar Muscle Ups *IF unable to complete this as written, skill acquisition of pull up and bar muscle up work. Coach will lead through tips and tricks (No Measure) Workout Metcon (Time) 10 ROUNDS FOR TIME 3 Bar Muscle-Ups * 6 Burpees to Plate 9 Kettlebell Swings (53/35)|(35/26) *Scale options: 6 Pull Ups or 9 Heavy bent over rows (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into… 200m Run Strength Back Squat (1×6 / 1×4 / 1×2 ) BACK SQUAT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 2:00 RUNNING CLOCK Max Wall Balls -Rest :30- ON A 2:00 RUNNING CLOCK 400m Run -Rest :30- ON A 2:00 RUNNING CLOCK 200m Run Max Wall Balls -Rest :30- ON A 2:00 RUNNING CLOCK 400m Run -Rest :30- ON A 2:00 RUNNING CLOCK Max Wall Balls (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Post-Workout Strength Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Tricep Kickbacks 8-12 Single DB Skull Crushers Max Banded Tricep Extension -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 50 DB Push Press (35/20)|(20/15) 25 DB Renegade Rows 50 Box Jump Overs (20) 25 DB Renegade Rows 50 DB Push Press (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100 DB Push Press (35/20)|(20/15) 50 DB Renegade Rows 100 Box Jump Overs (20) 50 DB Renegade Rows 100 DB Push Press *P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Skill Metcon (No Measure) 3 SETS FOR QUALITY 4 Hang Snatch High Pull + 3 Hang Muscle Snatch + 2 Overhead Squat + 1 Hang Squat Snatch *Sets 1 / 2 with empty barbell. Set 3 with light load. (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 500/400m Row/Ski/Bike/Run 9 Hang Squat Snatches (115/75)|(75/55) (Score is Time) Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY 1:00 Side Plank (R) 1:00 Elbow Plank 1:00 Side Plank (L) -Rest 1:00 b/t Sets- (No Measure)Read more