BLK LBL Fitness Club – CrossFit® Weightlifting Snatch Pull + High Pull + Snatch (5X3) – (1+1+1) x 5 working sets. – Build from 60-65% to 80-85% 1RM SnatchDo a snatch pull, then do a high pull before resetting it back down and going into a full snatch. Record set as 1 of your scores for load Go by feel after the previous lifting Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 8 Shoulder To Overhead (95/65lbs.) 8 Cal Assault Bike 3min. AMRAP: 10 Alternating DB Snatches (50/35lbs.) 10 Box Jumps (20″) 3min. AMRAP: 8 Shoulder To Overhead (95/65lbs.) 8 Cal Assault Bike 3min. AMRAP: 10 Alternating DB Snatches (50/35lbs.) 10 Box Jumps (20″) REST 1min. Between Each Section(RX+) Men: 4 Shoulder To Overhead 135lbs. (RX+) Women: 4 Shoulder To Overhead 95lbs.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 8 “DEALOD”) After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60%*No touch and go reps. Just singles. GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 8 “DEALOD”) After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60%Rest 2-3min. After Each Superset Metcon Metcon (Time) 20 Rounds For Time: 3 Burpee Deadlifts (50/35s) 4 Alternating Lunges (50/35s) 5 Pull-UpsTime Cap: 15min. *Left + Right = 2 reps on lungesRead more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “CARDIO WEDNESDAY” Reverse Accumulator For Time…. 400m Farmer Carry with (1) 70/53lb. KB 35 Sit-Ups 30 Double Unders 25 Wall Balls (20/14lb.) 20 Hang Power Cleans (95/65lbs.) 15 Cals of Choice 10 Toes-To-Bar 35 Sit-Ups 30 Double Unders 25 Wall Balls (20/14lb.) 20 Hang Power Cleans (95/65lbs.) 15 Cals of Choice 10 Toes-To-Bar 30 Double Unders 25 Wall Balls (20/14lb.) 20 Hang Power Cleans (95/65lbs.) 15 Cals of Choice 10 Toes-To-Bar 25 Wall Balls (20/14lb.) 20 Hang Power Cleans (95/65lbs.) 15 Cals of Choice 10 Toes-To-Bar 20 Hang Power Cleans (95/65lbs.) 15 Cals of Choice 10 Toes-To-Bar 15 Cals of Choice 10 Toes-To-Bar 10 Toes-To-BarTime Cap: 35min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 8 “DELOAD”) After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60%**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it. Push Jerk (Week 8 “DELOAD”) After warm up sets complete: Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60% Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 10/7 Cal Row 10 American KB Swings (53/35lb.) 10 Push Press 75/55lbs. Rest 1min. 5min. AMRAP: 15/12 Cal Row 15 American KB Swings (53/35lb.) 15 Push Press 75/55lbs. Rest 2min. 7min. AMRAP: 20/15 Cal Row 20 American KB Swings (53/35lb.) 20 Push Press 75/55lbs.Slowly...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 8 “DELOAD”) *This is our LAST WEEK before starting a NEW CYCLE 5 Reps on EACH leg superset with; 10-15 Weighted Hanging Knee Raises 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 Metcon (Time) 15min. to get as far as possible… 1 Deadlift (225/155lbs.) 1 Round of “Cindy” 2 Deadlift (225/155lbs.) 1 Round of “Cindy” 3 Deadlift (225/155lbs.) 1 Round of “Cindy” … Workout ends at 10 Deadlifts and 1 last round of “Cindy”Many of you should finish this! “Cindy” is: 5 Pull-Ups 10 Push-Ups 15 Air Squats Advanced Men: 315lbs. Advanced Women: 205lbs.Read more