BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift 3 Working Sets: 6-8 Reps superset with; 12-15 Weighted Bench Dips Rest 2min. Metcon Metcon (AMRAP – Reps) 18:00 to get as far as possible: 10-20-30-40-50-60 Front Rack Lunges 75/55 American KB Swings 53/35 Push-Ups *200m Run after Each Set **Run counts as 1 repRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) 20:00 EMOM Odd: 15 Wall Balls 20/14lb. Even: Pick one Option 1.) 3 Power Snatches Option 2.) 3 Power Clean & Jerks Option 3.) Do 5 Rounds of each and hit a total. Just have to hit your heavier sets a little faster with this approach. When you input your score, please note which option you did. Metcon Metcon (Time) For Time AND Quality: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Strict HSPU’s This is a very hard piece that may require a lot of scaling for some. so I am going to go over a few options: 1.) Kip just 1 of the movements. 2.) Scale the big numbers out so it’s doable like… 10 rounds of 3 pull-ups and 3 HSPUs 3.) Can’t do HSPU’s at all? Strict DB “arnold press” from a seated position.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets: Back Squats 6-8 Reps superset with; 12-15 Weighted Hanging Knee Raises Rest 2min. Metcon Metcon (AMRAP – Reps) 4 Total Rounds of: 3min. AMRAP: 20/16 Cal Cardio 8 Barbell Bench Press (Building in weight) Max Toes-To-Bar Rest 1min. Scoring: Total Toes to Bar. Put heaviest weight of bench in the comments sectionRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Gabe’s Choice 🙂 Metcon Metcon (Time) IN A VEST FOR TIME: 400m Run 21 Thrusters (95/65) 30 Pull-ups 800m Run 30 Pull-ups 21 Thrusters (95/65) 400m RunRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets Strict Press 6-8 Reps superset with; 15-20 “Thumb up” Lateral DB Raises Rest 2min Metcon Metcon (Time) 3 Rounds For Time: 400m Run 21 Pull-Ups 12 Alt. DB Snatch 70/50lbs.Read more