BLK LBL Fitness Club – CrossFit® Weightlifting Split Jerk 4 Working Sets: 5 Split Jerks (Climbing in weight) Immediately into; 10-12 Weighted Hanging Knee Raises Rest 2min.Tips to focus on: 1.) Moving your front foot just as much as your back. 2.) Focus on getting “under” the bar after explode up. 3.) Keep your core tight + your pelvis tucked underneath you. A.K.A. don’t stick your butt out. Metcon Metcon (Time) 3 Rounds For Time: 400m Run 400m Row 40 American KB Swings 53/35lb. – Time CAP: 18min. – Gotta move to finishRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press 3 Working Sets: Bench Press 8-10 Flat Barbell Bench Press Immediately into; 6-8 Weighted Chin-Ups Rest 2min. Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 4 Front Squats 135/95lbs. 8 Pull-Ups 12 Push-UpsKeeping the numbers small here so that you can move fast and really get your heart rate up. If you feel like you may get stuck anywhere, change the numbers just slightly. Maybe something like 3/6/9 for example. RX+ is 5/10/15 Rep Scheme.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with: Every 60sec. X 5 Rounds: 3 Power Cleans Immediately into; Every 60sec. X 5 Rounds: 2 Power Cleans *Climbing in weight whenever you like. The highest you should get to is around 80% effort. Weightlifting Single leg Deadlift 3 Working Sets: 8-10 Reps on each leg Rest 2min.Same as last week here, but should be able to lift 5-10% more. I really want everyone to be significantly improving on these. Metcon Metcon (Calories) Teams of 2: 8min. Assault Bike For Max Calories* *Switch whenever you chooseYou may switch whenever you like to crush this with your partner! With the 2 lifts before this, I really wanted to get something in that would be tough and quick! To really get the MOST out of this, you...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Snatch Complex Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor) 2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken) *This is the RX+ option Metcon Metcon (AMRAP – Rounds and Reps) 20min. AMRAP: 4 Alt. DB Snatches 70/50lbs. 6 Toes-To-Bar 24 Double Unders This is a spin off of the 20.2 open workout from last year. Only difference is the the snatches were thrusters.Read more

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