BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) “CARDIO WEDNESDAY” 35:00 AMRAP In Teams of 2: Partner 1: 5 KB Deadlifts (2 x 53/35) 15 Pull-Ups 45 Double Unders Partner 2: Max Cals on Cardio *Score is Max Calories*Partner 1 and 2 may switch when they want. *If you want to work on higher skill gymnastics sub 7 Bar Muscle Ups for Pull-Ups. *RX+ KB Deadlifts 2 x 70/53Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: NEW 1 Rep Max Attempt**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 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: NEW 1 Rep Max Attempt Metcon Metcon (Time) For Time: 5 Rounds: 5 Toes-To-Bar 5 Wall Ball (20/14lb.) 5 American KB Swings (70/53lb.) 4 Rounds: 6 Toes-To-Bar 6 Wall Ball (20/14lb.) 6 American KB Swings (70/53lb.) 3 Rounds: 7 Toes-To-Bar 7 Wall Ball (20/14lb.) 7 American KB Swings (70/53lb.) 2 Rounds: 8 Toes-To-Bar 8 Wall Ball...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 7) 4-6 Reps on EACH leg SUPERSET with; 10-12 Heavy DB Russian Twists Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process. Metcon Metcon (AMRAP – Reps) Get as far as possible in 18min…. 50 Cal Row 10 Box Step-Ups with (1) 50/35lb DB 40 Cal Row 20 Box Step-Ups with (1) 50/35lb DB 30 Cal Row 30 Box Step-Ups with (1) 50/35lb DB...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 20 Rounds 3 Chest to Bar Pull Ups 6 Squat Cleans 115/75 9 Deadlifts 115/75 *Every 2:00 perform 10 Cal SkiPerform with 20/14 vest Accessory Work Metcon (No Measure) Derek Weida AB Workout 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: Only 1 person works at a time. 0-2min. 40 Cal Assault Bike 2-4min. 30 Power Snatches 95/65lbs. 4-6min. 30 burpees 6-8min. 30 Power Clean and Jerks 95/65lbs. 8-10min. 30 Pull-ups Rest 1min. Repeat For 3 Total Rounds.Gotta hustle to stay in those time caps! The first round might not get ya, but… That 2nd and 3rd round is get SPICY 🙂 RX+ Options: 1.) 20 reps for the olympic lifts with 135/95 2.) 20 Muscle Ups or 40 pull-upsRead more