BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 8 “DELOAD”) *This is our LAST WEEK before starting a NEW CYCLE 5 Reps on EACH leg superset with; 10-15 Weighted Hanging Knee Raises 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 Metcon (Time) 15min. to get as far as possible… 1 Deadlift (225/155lbs.) 1 Round of “Cindy” 2 Deadlift (225/155lbs.) 1 Round of “Cindy” 3 Deadlift (225/155lbs.) 1 Round of “Cindy” … Workout ends at 10 Deadlifts and 1 last round of “Cindy”Many of you should finish this! “Cindy” is: 5 Pull-Ups 10 Push-Ups 15 Air Squats Advanced Men: 315lbs. Advanced Women: 205lbs.Read more

BLK LBL Fitness Club – CrossFit® Metcon BRIŠKI (Time) For Time 800 meter Run 100 Wall Ball Shots (20/14) 100 Kettlebell Swings (53/35) 100 Air Squats 800 meter Run Wear a Weight Vest (20/14)This workout is dedicated to Josip Briški (27), who was the first Croatian soldier killed in action in Afghanistan. He died on July 24, 2019 when a suicide bomber attacked his convoy outside Kabul. Josip is survived by his wife and son, who was 1 year old when he passed away.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: “You go, I go style” 20 Rounds: (10 Rounds Each) 5 Power Snatch (95/65lbs.) 6 Cal Assault Bike 7 Toes-To-Bar Immediately into; 20 Rounds: (10 Rounds Each) 5 Power Cleans (135/95lbs.) 6 Cal Assault Bike 7 Toes-To-BarThis should be a fun one today! Looking forward to seeing some times on this one! Snatches and Cleans are all from the ground! Time CAP: 35min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch + Pause Snatch (1+1) x 4 sets @ 70-80% 1 RM Power Snatch.Do a power snatch, reset, and then do a snatch but pause in the receive for 3 seconds. Record each set as 1 of your scores for load Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 MInutes 20/16 Calorie Row (OR another Machine OR 200m Run) 20 GHD Sit-ups (OR 25 Alternating V Ups) 10 Handstand Push UpsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 7) After warm up sets complete: Set 1: 3 reps at 75% Set 2: 2 reps at 85% Set 3: 1 reps at 95+%*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2. GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: New 1 Rep Max Attempt!Rest 2-3min. After Each Superset Metcon Metcon (Time) 10 Rounds For Time: 3 DOUBLE DB Hang Cleans 50/35 4 DOUBLE DB Snatches (From the ground) 50/35 5 DOUBLE DB Thrusters 50/35 6 DOUBLE DB Push Press 50/35Read more