BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) me) “Cardio Wednesday!” For Time: 400m run 120 Double-unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 Alt. DB Snatches 50/35lb 400m run 40 Toes-To-Bar 400m run 20 Handstand Push-Ups 400m run Time Cap: 35min. With the flow of the new program, I think it’s best to move Cardio Day to Wednesday for a few weeks. It’s going to give our legs some much needed rest between lunges on Monday and front squats on Thursday.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5) **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 Push Jerk (Week 1) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5) Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 200m Run 15 Pull-Ups Max DB Push Press (50/35lbs.) in remaining time… Rest 1min. 3min. AMRAP: 15/12 Cal Cardio 15 Pull-Ups Max SDHP’s (95/65lb. Bar) in remaining time… Rest 1min. 3min. AMRAP:...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge 3 Working Sets: 4-6 Reps on EACH leg superset with; 10-12 Heavy DB Russian Twists Rest 2min. *DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (Time) 5 Rounds For Time: 15 Cal Cardio or 200m Run 15 Wall Balls (20/14lb.) 15 Double DB Hang Cleans 50/35s Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Distance) Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 100 Cal Assault Bike 100 Alt. DB Snatches (70/50lb.) 100 Cal Row 100 DB Deadlifts (70/50s) 100 Double Unders (Each) 100 Toes-To-Bar In remaining time, complete as many 100m sprints as possible. You go, I go style. If for any reason (I don’t think you will) you get to 1600m you can stop. Because you are one BADA$$ team…. Ladies: 70 Cal Assault Bike, but the row cals stay the same. Score is the amount of 100m runs you get at the end.. If you can get there 🙂Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press (3-3-2-1-1-1) Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps. NO BENDING THOSE KNEES TODAY. It’s STRICT. Metcon Metcon (2 Rounds for reps) 7min. AMRAP: 7 Hang Power Cleans 115/75lbs. 7 Front Squats Rest 3min. 7min. AMRAP: 7 Burpees 7 Push Jerks 115/75lbs. RX+ is 135/95lbs. for both sections.Read more