BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Power Clean EMOM x 3min. 4 Power Cleans (135/95) EMOM x 3min. 3 Power Cleans (155/105) EMOM x 3min. 2 Power Cleans (185/125) EMOM x 3min. 1 Power Clean (205/135)*These numbers are just a rough idea for many of you. Scale as needed, but it should be around 50/60/70/80% effort as you progress through this. Back Rack Lunge Back Rack Lunge 3 Sets of 10 Reps (5 reps on each leg) Rest 90sec. Between Sets Workout Metcon (Time) ASSAULT BIKE 50 Cals ALL OUT… #GodSpeedYou really have to GIVE IT EVERYTHING today! I know this makes you nervous just reading it, but these are some of the most rewarding pieces you’ll ever do when you get that “it’s over” feeling!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press Push Press 0:00 – 18:00 4-5 Working Sets: 8 Push Press (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 90sec*Push Press should be 5%+ more than last weeks Push Press. Try for a little heavier on the Hanging Knee Raises as well. Workout Metcon (Time) For Time: 30 Single Arm Devil Press 70/50lb. 60 Toes-To-Bar 90 Wall Balls (20/14lb.) Time CAP: 18min.Read more

BLK LBL Fitness Club – CrossFit® Workout Metcon (No Measure) EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Bench Press 185/100ALL SECTIONS should be UNBROKEN.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Every 2min. x 10 Rounds: 10 Pull-Ups Max Hang Power Snatch * *Increasing weight with goals below Round 1 and 2: 50% effort (Shoot for 4-5 reps) Round 3 and 4: 60% effort (Shoot for 3-4 reps) Round 5 and 6: 70% effort (Shoot for 2-3 reps) Round 7 and 8: 80% effort (Shoot for 1-2 reps) Round 9 and 10: 90% effort (Shoot for 1-2 reps)A FEW KEY POINTS: 1.) FORM is important today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time. 2.) Effort is how you feel TODAY, not your all time best 3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7. 4.) Advanced athletes: Feel free to make these chest-to-bar OR 3-5 Muscle-Ups Workout Metcon (4 Rounds for reps)...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 20:00 to build to a heavy 20 Rep Back Squat * I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.LAST WEEK of 20 REP! I know you are thankful! GOAL is to increase 5-10# from last week! THIS IS your final week! Lets hit a PR and make sure you record it in WODIFY! Workout Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 7 Cal Assault Bike or Cal Row 3 Hang Power Cleans 135/95 7 Wall Balls 30/20lb. 3 Jerks 135/95Read more