BLK LBL Fitness Club – CrossFit® Weightlifting 18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more) 1.) Work up to a 3 Rep Max Snatch. (Not touch and go) 2.) Work up to a 3 Rep Max Split Jerk 3.) Work up to a 2 Rep Max Squat Clean *Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up. *Whichever lifts you finish, record below Snatch (1X3) Split Jerk (1X3) Squat Clean (1X2) Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 12/10 Cal Echo Bike Sprint 10 Alt. DB Snatches 75/50lb. Max Barbell Push Jerks in remaining time Rest 90sec. x 4 Rounds *Score is Push Jerks only *Push Jerk weight is (115/75lb.)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (4X5) 5 at 50% of 1RM 5 at 65% of 1RM 5 at 75% of 1RM Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement. In between each set complete; 10-12 Heavy DB Russian Twists Metcon Metcon (AMRAP – Rounds) Every 3min. x 5 Rounds: 10 Hang Power Cleans 115/75 10 Front Rack Lunges 115/75 10 Lateral Burpees Over The Bar 10 Pull-UpsWe have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time. RX+ is adding 1 rep each round to everything. So round 2 is 11 reps… Round 3 is 12 reps… And so on… You must do the minimum work of 10 to RX this workout every round. Your score...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) 4 Sets: 8-10 Bench Press Immediately into; 8-10 Barbell Rows Immediately into; 10-12 Banded Tricep Push-Downs Rest 90sec. After Each Set. *Make your first round more of a warm up weight. *Add as many bands as needed to the tricep push-down to make the 10-12 reps feel like max effort. *For scoring, just add your bench weight in here. Metcon Metcon (Time) 6 Rounds For Time: 10 Toes-To-Bar 15/12 Cal Row 20 American KB Swings (53/35lb.) Accessory Work Metcon (No Measure) Extra Credit: 100 Banded Pull-ApartsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (Week 1 of 4) Every 4min. x 4 Rounds: 20/15 Cal Bike Immediately into; **Deadlifts Round 1: 5 at 50% of 1RM Round 2: 5 at 65% of 1RM Round 3: 5 at 75% of 1RM Round 4: Max Unbroken Reps at 85% (shooting for more than 5) Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Wall Balls (20/14lb.) 15 Sit-Ups 30 Double UndersRX+ is 7 Wall Balls at 30/20Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) EMOM x 15min. 2 Power Cleans 2 Front Squats 2 Split Jerks *Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM. Metcon Metcon (Time) Half Murph For Time: 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m RunRX+ is with a 20lb. Vest for Guys and a 14lb. Vest for the Ladies.Read more