BLK LBL Fitness Club – CrossFit® Weightlifting Reverse Grip Bench Press 3 Working Sets: 8-10 Heavy Reps Immediately into; 1min. of max effort pull-ups* Rest 2min. *Do strict if possible. *Option 2 here is banded lat pulldowns here. Metcon Metcon (Time) For Time: 30 Burpees 30 Double Unders 30 Push-Ups 30 Double Unders 30 Box Jumps 24/20″ 30 Double Unders 30 Cal Assault Bike 30 Double Unders 30 Box Jumps 24/20″ 30 Double Unders 30 Push-Ups 30 Double Unders 30 Burpees Time cap: 18 MinRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3-2-2-1-1-1) Back Squat 3-2-2-1-1-1 Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps. Metcon Metcon (5 Rounds for reps) 5 Rounds of: 3min. AMRAP: 20/15 Cal Cardio 15 American KB Swings 70/53 Max Power Clean & Jerks in remaining time.. Rest 1min. RX is 115/75lbs.RX+ is: Round 1.) 95/65lbs. Round 2.) 115/75lbs. Round 3.) 135/95lbs. Round 4.) 155/105lbs. *Make sure you can change out your weights QUICK on this option. That 1min. goes by FAST.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Metcon (No Measure) Warmup: 3 Sets 10 Cal Bike (increasing pace) 10 Wall Ball Front Squat 10 Barbell Strict/Push/Jerk (changing each round) 10 Barbell Power Clean (increasing weight) Metcon Metcon (AMRAP – Reps) EMOM 35:00 1) :40s Max Bike Cal 2) :40s Max Wall Ball 3) :40s Max Push Jerk 135/95 4) :40s Max Power Clean 135/95 5) RestRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (2 Rounds for reps) Get as far as possible in 16min… Run 200m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb Run 400m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 600m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 400m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb Run 200m Rest 4min. Get as far as possible in 16min… Row 200m 20 Push-Ups 20 V Ups or GHDs Row 400m 30 Push-Ups 30 V Ups or GHDs Row 600m 30 Push-Ups 30 V Ups or GHDs Row 400m 20 Push-Ups 20 V Ups or GHDs Row 200mRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Sets: Strict Press (Double Progression Week 8) LAST WEEK before our deload week and then will start a NEW cycle the following Week. 6-8 Reps superset with; 10-12 Heavy DB Russian Twists Rest 2min. *Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 10 Cal Assault Bike 15 Pull-Ups 20 Barbell Thrusters 45/35Read more