BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (Double Progression Week 2) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets.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. Metcon Metcon (Time) For Time: 100 Double Unders 50 Sit-Ups 25 Hang Power Cleans (95/65lbs.) 80 Double Unders 40 Sit-Ups 20 Hang Power Cleans (115/75lbs.) 60 Double Unders 30 Sit-Ups 15 Hang Power Cleans (135/95lbs.) 40 Double Unders 20 Sit-Ups 10 Hang Power Cleans (155/105lbs.) 20...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (Week 2) Olympic Lifting + Strength SUPERSET: 1 Full Squat Snatch or Clean + 1 Hang Squat Snatch or Clean (You choose) Rest about 30sec. and immediately go into the squat numbers below: Set 1.) 3 Reps at 70% of 1RM Set 2.) 3 Reps at 80% of 1RM Set 3.) Max Reps at 90% of 1RM (Goal: more than 3. No resting more than 1-2sec. at the top. Continuous reps) Rest 2-3min. Between Supersets.*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min. *On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. The squat should actually help the bar feel lighter today. Metcon Metcon (AMRAP – Reps) 4min. AMRAP: 30 Wall Balls (20/14lb.) 20 American Swings (53/35lb.) Max Pull-Ups in remaining time… Rest 1min....Read more

BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

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