BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with: Every 60sec. X 5 Rounds: 3 Power Cleans Immediately into; Every 60sec. X 5 Rounds: 2 Power Cleans *Climbing in weight whenever you like. The highest you should get to is around 80% effort. Weightlifting Single leg Deadlift 3 Working Sets: 8-10 Reps on each leg Rest 2min.Same as last week here, but should be able to lift 5-10% more. I really want everyone to be significantly improving on these. Metcon Metcon (Calories) Teams of 2: 8min. Assault Bike For Max Calories* *Switch whenever you chooseYou may switch whenever you like to crush this with your partner! With the 2 lifts before this, I really wanted to get something in that would be tough and quick! To really get the MOST out of this, you...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Snatch Complex Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor) 2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken) *This is the RX+ option Metcon Metcon (AMRAP – Rounds and Reps) 20min. AMRAP: 4 Alt. DB Snatches 70/50lbs. 6 Toes-To-Bar 24 Double Unders This is a spin off of the 20.2 open workout from last year. Only difference is the the snatches were thrusters.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squats Same as last week, but shoot for 5-10% more weight 3 Working Sets: 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds) Metcon (AMRAP – Rounds) Every 3min x 5 Rounds: 8 Cal Row 8 Wall Balls (20/14lb.) 8 Pull-Ups 8 Burpee Box Jump Overs 24/20″ RX+ is adding 1 rep to each movement each round. See how far you can get. Round 1: 8 reps Round 2: 9 reps Round 3: 10 rep … And so on… Your score is going to be the # of rounds that you finished. So if you finish RX your score is 5.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup 3 Rounds For Quality 1:00 Bike/Row/Ski 10 Ring Row 10 Scap Push-ups 10 Alt. Groiner Metcon Metcon (Time) “JACOB BLAKE” 7 Rounds for Time 3 Burpees to Target 5 Chest-to-Bar Pull-Ups 8 Hand Release Push-Ups 29 Air Squats Wear a Weight Vest (20/14 lb)Read more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. For Time: 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each) 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each)Read more