BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) FLEX FRIDAY 20:00 CAP 3 Rounds: 30 Banded Glute Bridges 10/10 DB Bent Over Rows 10 DBL DB Tricep Extensions 15 Standing Calf Raises Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min… 12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike Pull-Ups American KB Swings (53/35lb.) Push Jerks (95/65lb.) Ladies start at 11. Lets see if the boys can catch up 🙂RX+ is 70/53lb. KB and 115/75lb. Push JerksRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60% *No touch and go reps. Just singles.GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat Set 1: 5 Reps at 40% Set 2: 5 Reps at 50% Set 3: 5 Reps at 60% Metcon Metcon (AMRAP – Reps) 3 Min to get as far as possible: 5-10-15-20 Deadlifts 155/105 10-15-20-25 Wall Balls (20/14) 15-20-25-30 Box Jumps (20/20) Rest 1:00 5:00 to get as far as possible: (same workout) Rest 2:00 7:00 to FINISHRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) “Cardio Wednesday!” 40min. to get as far as possible… 2,000m Row 200 Double Unders 2 Mile Run 1,000m Row 100 Double Unders 1 Mile RunThis is a broken up version of the “Triple 3” workout from the 2018 CrossFit Games. Which was: 3,000m Row 300 Double Unders 3 Mile Run The average time on that workout was 44min. for men and 50min. for women. So, I broke up it up like this instead and put a 40min. time cap on it to see how far you’d get. I’d say, for most of you, just getting to the 100 double unders on that second round and getting a chunk done, is going to be a great score! So… I am going to make that the score… The Double Unders. So the best score you can get today on the whiteboard...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 4 “DELOAD” After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 Reps at 50% Set 3: 5 Reps at 60%You get to pick if you would like to do push press or push jerk on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps. Push Jerk (Week 4 “DELOAD”) After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 Reps at 50% Set 3: 5 Reps at 60% Metcon Metcon (AMRAP – Reps) 4 Rounds: 40 Sec Row 20 Sec Rest 40 Sec Toes to Bar 20 sec rest 40 sec Double DB Snatches 45/30 20 Sec Rest 40 Sec Sit Ups 20 sec RestShoot for MAX REPS at each 40 sec. RX+ weight is 50/35sRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 4 “DELOAD” 5 Reps on EACH leg superset with; 6 Lateral Barbell Lunges on EACH leg Rest 2min. Repeat For 3 Total Sets. Set 1 Lunges: 40% of heaviest Set 2 Lunges: 50% of heaviest Set 3 Lunges: 60% of heaviest*Those percentages are going off of the heaviest set you completed this month. The lateral lunges should be around the same %, but based off effort. Metcon The Chief (AMRAP – Reps) 5 Rounds for Total Reps: 3:00 AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Air Squats 1:00 Rest BtwRead more