BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 4 “DELOAD” 5 Reps on EACH leg superset with; 6 Lateral Barbell Lunges on EACH leg 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 The Chief (AMRAP – Reps) 5 Rounds for Total Reps: 3:00 AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Air Squats 1:00 Rest BtwRead more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. Task #1: 300 Wall Balls (20/14lb.) *Partner 1 must hold the top of the deadlift before partner 2 can do wall balls. *Weight: 135/95lbs. Immediately into; Task #2: 200 Pull-Ups *Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups. *You can switch whenever you like, but one partner must have that bar in the front rack before he/she can do a pull-up. *You do not have to switch when you break. *Weight: 135/95lbs. Immediately into; Task #3: 100 Shoulder-To-Overhead (135/95lbs.) *Partner 1 on this one is holding a handstand hold, while partner 2 is doing shoulder to overhead. *Like all the other sections, you may switch whenever you like, but you can not do a rep...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20min. Flex Friday Lifting Window: 3 Supersets Of: 8-10 Reverse Grip Bench Press 8-10 Barbell Bent Over Rows 8-10 Weighted Hanging Knee Raises Rest 2min. Between Sets Part 2 (after you finish part 1) 3 Sets of Weighted Dips to failure. Rest 60-90sec. Between Sets. Metcon Metcon (Time) For Time: 100 Double Unders 5 Rounds: 15 American KB Swings 53/35lb. 15 Push-Ups 100 Double Unders 5 Rounds: 15 American KB Swings 53/35lb. 15 Push-Ups Time CAP: 15min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 3) 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 3) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: As many reps as possible at 95% Rest 2-3min. After Each Superset Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 10-9-8-7-6-5-4-3-2-1 Barbell Thrusters 75/55 Sumo Deadlift High-Pulls 75/55 Immediately into; 8-7-6-5-4-3-2-1 Barbell Thrusters 95/65 Sumo Deadlift High-Pulls 95/65 Immediately into; 6-5-4-3-2-1 Barbell Thrusters 115/75 Sumo Deadlift High-Pulls 115/75 Immediately into; 4-3-2-1...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) “Cardio Wednesday!” 35min. To Finish… 5 Rounds: 6 Cal Cardio 6 Double DB Hang Cleans 45/30s 5 Rounds: 6 Burpees 6 Toes-To-Bar 4 Rounds:8 8 Cal Cardio 8 Double DB Hang Cleans 45/30s 4 Rounds: 8 Burpees 8 Toes-To-Bar 3 Rounds: 10 Cal Cardio 10 Double DB Hang Cleans 45/30s 3 Rounds: 10 Burpees 10 Toes-To-Bar 2 Rounds: 12 Cal Cardio 12 Double DB Hang Cleans 45/30s 2 Rounds: 12 Burpees 12 Toes-To-Bar 1 Round: 14 Cal Cardio 14 Double DB Hang Cleans 45/30s 1 Round: 14 Burpees 14 Toes-To-Bar Metcon (AMRAP – Reps) “Cardio Wednesday!” 35min. To Finish… 5 Rounds: 6 Cal Cardio 6 Double DB Hang Cleans 45/30s 5 Rounds: 6 Burpees 6 Toes-To-Bar 4 Rounds:8 8 Cal Cardio 8 Double DB Hang Cleans 45/30s 4 Rounds: 8 Burpees 8 Toes-To-Bar 3 Rounds: 10 Cal Cardio 10...Read more