BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) Back Squat (Double Progression Week 4 “DELOAD” ) 3 Working Sets: 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Go Fast or Die Trying (Time) Every 5:00 x 4 Rounds: 15 Thrusters (95/65) Run 400m 15 Pull-ups *Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible. *Score Is Your Slowest Round! RX+ option: 7 Muscle Ups and 115/75 #Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds For Quality 10 Cal Bike (increasing in pace each round easy/mod/hard) 5 Empty Barbell Good Morning 5 Empty Barbell Snatch Deadlift 5 Empty Barbell Power Snatch Metcon Metcon (AMRAP – Reps) 5 Rounds 1:30 ON/:45s OFF Bike Cal: M: 25-23-21-19-17 F: 20-18-16-14-12 Max Barbell Snatch in remaining time (75/55) **Scale calories by 5 if you can’t get the first interval done in 1:15Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Working Sets Strict Press (Double Progression Week 3) 6-8 Reps superset with; 12-15 Banded FacePulls Rest 2min Metcon Metcon (AMRAP – Reps) 5 Rounds: 2min. AMRAP: 10 Alt. DB Snatches 70/50 15 Wall Balls 20/14lbs. Max Push Jerks in remaining time 115/75 Rest 1min. Score is just jerks added up from all rounds. RX+ is: Round 1: 115/75 Round 2: 135/95 Round 3: 155/105 Round 4: 185/115 Round 5: 205/125Read more

BLK LBL Fitness Club – CrossFit® Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutesRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) EMOM x 40:00 Min. 1.) 12/10 Calorie Assault Bike Min. 2.) 12 Burpees Min. 3.) 50 Double Unders Min. 4.) 1min. Plank or Practicing skill of your choiceRead more