BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) In Teams of 2: 4 Rounds: 90sec. of Power Cleans (135/95lbs.) 90sec. of Toes-To-Bar 90sec. of Cals of Choice 90sec. of Front Squats (135/95lbs.) 90sec. of Burpees 90sec. of RestThis is essentially a beefed up version of Fight Gone Bad. Only 1 person works at a time. You may switch whenever you like. RX+ Version: 185/135lbs. for both the cleans and squats. Or you can build on the 135/95 a little each round. Definitely a lot nastier than it seems 🙂Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (Week 1) Set 1.) 5 Reps at 65% Set 2.) 5 Reps at 75% Set 3.) Max Reps at 85% (Goal: more than 5) Superset with; 10-12 Heavy Weighted Sit-Ups Or… 10-12 Heavy Hanging Knee Raises Rest 2-3min. Between Sets. Metcon Metcon (Time) 20 Rounds For Time: 4 Alt. DB Power Snatch (70/50lb.) 4 Box Jump (24/20″) 4 Handstand Push-UpsTime Cap: 17min. RX+ is 25 Rounds with the same time cap 🙂Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deficit Deadlift (Week 1) 2″ Deficit (Standing on 25lb. Plate) Olympic & Strength Superset: Build to HEAVY 2 Rep HANG Squat Snatch or Squat Clean Rest 30-60sec. and complete; 5-6 Deficit Deadlifts Rest 2-3min. Repeat For 3 Total Working Sets.*Warm up on the olympic lifts and squats together, so that you only have 3 challenging sets here. *The Deficit Deadlifts are using the same “Double Progression” method as Tuesday. Refer to 6/29 for complete details if you need. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Cal Bike 30 Double Unders 15 Push-Ups 10 Cal Bike 30 Double Unders 15 Pull-UpsEssentially you are just swapping push-ups for pull-ups every other round. Just looks better written out 🙂 RX+ 5 Muscle Ups instead of Pull-UpsRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “Cardio Wednesday!” Finish The Following Rep Scheme For Time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls (20/14lb.) Toes-To-Bar Double DB Hang Cleans (50/35s) Sit-Ups DB Lunges (50/35s)Time CAP: 35min. Not sure if anyone will actually finish this one, but just incase you do, put that time in! Left + Right on lunges = 2 reps *You may switch the order around if you like.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 1) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets.*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process. Example: NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example) Metcon Metcon (AMRAP – Rounds and Reps) Every...Read more