BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window: Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between Sets *If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂 2.) Banded Face Pulls (Rear Delts) – 3 sets of 15-20 reps. – Rest 60sec. Between Sets 3.) Barbell Ab Rollouts – 3 sets of 10-12 reps. – Rest 60sec. Between Sets 4.) Weight Bench Dips – 3 sets of 10-12 reps. – Rest 90sec. Between Sets 5.) 3 Point Landmine Row – 3 sets of 10-12 reps. – Rest 90sec. Between Sets*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3)Rest 2-3min. After Each Superset Metcon Metcon (Time) For Time: 10-20-30-40-50 Barbell Thrusters (45/35lb. Bar) 15-15-15-15-15 Cal Row 10-10-10-10-10 Toes-To-BarLadies: 12 Cal Row instead of 15 🙂 Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “CARDIO WEDNESDAY” 10 Deadlifts (185/135lbs.) 20 Cals of choice 10 Deadlifts (185/135lbs.) 30 Pull-ups 20 Cals of choice 10 Deadlifts (185/135lbs.) 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts 50 DB Bench Press 50/35s 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts (185/135lbs.) 60 Sit-Ups 50 DB Bench Press 50/35s 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts (185/135lbs.)Accumulator style. No rest between sections! Just keep chuggin through! RX+ is 225/155 on the deadlifts. However, today is suppose to be a breather! So you should not be struggling on these deads. The weight used should be 50% of your 1 rep max. Time CAP: 35min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3)**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 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3) Metcon Metcon (Time) For Time: 30 Hang Power Cleans (95/65lbs.) 30 Double Unders 30 Push-Ups 30 Double Unders 30 Box Jumps 24/20″ 30 Double Unders 30 Hang Power Cleans (115/75lbs.) 30 Double Unders 30 Box Jumps 24/20″ 30 Double Unders 30 Push-Ups 30...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 6 ) 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 – Rounds and Reps) Every 3min. x 6 Rounds: 10 Cal Row 10 American KB Swings (70/53lb.) 10 Wall Balls (20/14lb.) 10 Toes-To-BarRX+ is adding 1 rep each round to each movement. So round 2 would be 11...Read more