BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) Metcon 5 Rounds: (35min. Total) 40sec. of Rowing (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Bench Press (Goal: 10-12 Reps) 20sec. of Rest 40sec. of DB Sit-Ups (Goal: 10-12 Reps) 20sec. of Rest 40sec. of Echo Bike (Goal: 12-18 Cals) 20sec. of Rest 40sec. of DB Deadlifts (Goal 10-12 Reps) 20sec. of Rest 40sec. of Box Jumps (24/20″) (Goal: 15-20 reps) 20sec. of Rest 40sec. of DB Push Press (Goal: 10-15 Reps) 20sec. of RestSome weight recommendations for the Men: Bench Press: 45-50lbs. DB Sit-Up: 45-50lbs. DB Deadlift: 50-70lbs. DB Push Press: 45-50lbs. Some weight recommendations for the Women: Bench Press: 20-30lbs. DB Sit-Up: 25-35lbs. DB Deadlift: 35-50lbs. DB Push Press: 25-30lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST! The progression is meant to start out light and slowly build in weight. Swap out weights at anytime, but I threw the 1min. rest in there to give you some extra time before the rep decrease and you most likely throw a lot more on. Try NOT to power clean and then do a front squat today… We are doing a lot of that in part b below 😉 Squat Clean Every 60sec. x 5 Rounds: 3 Squat Cleans Rest 1min. Every 60sec. x 4 Rounds: 2 Squat Cleans Rest 1min. Every 60sec. x 3 Rounds: 1 Squat Clean Metcon Metcon (AMRAP – Reps)...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options: *30sec. of Kipping Pull-Ups *5 Muscle Ups *3-5 Weighted Pull-Ups Important Notes: Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score. Metcon Metcon (Time) 15min. AMRAP: 5-10-15-20-25 Burpees 10-20-30-40-50 Wall Balls (20/14lb.) 20-40-60-80-100 Double UndersRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today! Here’s the flow: (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 80/55 Calories (24-32min.) Find your 3 Rep Max Bench Press 1-Mile Run (Time) Max Effort 1-Mile Run Deadlift (3 Rep Max) 80/55 Cal Echo Bike (Time) 80 Cal for Men 55 Cal for Women Bench Press (3 Rep Max)Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) EMOM x 10min. Odd: 3 Power Cleans (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar) immediately into; EMOM x 10min. Odd: 3 Back Squats (climbing in weight) Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 3 rep Power Clean. The next 10min. is a 3 rep back squat out of the rack at the same percentage. Every other round you switch between rowing and toes to bar, to keep it fun 🙂 Put your weights in the sections below and put your score as 20 rounds if you finished all sections here. Power Clean (5X3) Back Squat (5X3) Metcon (Time) At the 25min. mark; For Time: 10 DB Snatch (right) 10 DB Snatch (left) 10 DB Goblet Squats...Read more