BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squats Same as last week, but shoot for 5-10% more weight 3 Working Sets: 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Metcon Metcon (AMRAP – Rounds) Metcon (AMRAP – Rounds) Every 3min x 5 Rounds: 8 Cal Row 8 Wall Balls (20/14lb.) 8 Pull-Ups 8 Burpee Box Jump Overs 24/20″ RX+ is adding 1 rep to each movement each round. See how far you can get. Round 1: 8 reps Round 2: 9 reps Round 3: 10 rep … And so on… Your score is going to be the # of rounds that you finished. So if you finish RX your score is 5.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup 3 Rounds For Quality 1:00 Bike/Row/Ski 10 Ring Row 10 Scap Push-ups 10 Alt. Groiner Metcon Metcon (Time) “JACOB BLAKE” 7 Rounds for Time 3 Burpees to Target 5 Chest-to-Bar Pull-Ups 8 Hand Release Push-Ups 29 Air Squats Wear a Weight Vest (20/14 lb)Read more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. For Time: 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each) 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Run 1 Mile in 200m Intervals (4 each)Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat Front Squat 15min. to build up to: Heavy 2 rep Front Squat. In between Sets Complete 1 of the following: (You pick) 1.) 15 Heavy DB Russian Twists (L+R= 1 rep) 2.) 15 GHD Sit-Ups 3.) 15 Weighted Hanging Knee Raises Rest 2min. Between Sets. Repeat For 4 Total Sets Metcon Metcon (AMRAP – Rounds and Reps) 6 Rounds of: 1:30 AMRAP: 6 Cal Assault Bike 6 American KB Swings 70/53 -Rest 1:30- Start where you left off for each new AMRAP. ALL OUT EFFORT!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk 15min. to work up to: Heavy 3 rep Power Clean and Jerk. – Preferably a “touch n go” style – Rest as needed between sets Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP 20 Alt. DB Snatches (50/35lb.) 15 Wall Balls (20/14lb.) 10 Pull-Ups 5 Push Jerks (135/95) – Rest 30sec After Each Round RX+ 5 muscle-UpsRead more