BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Skill Metcon (No Measure) 3 SETS FOR QUALITY 4 Hang Snatch High Pull + 3 Hang Muscle Snatch + 2 Overhead Squat + 1 Hang Squat Snatch *Sets 1 / 2 with empty barbell. Set 3 with light load. (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 500/400m Row/Ski/Bike/Run 9 Hang Squat Snatches (115/75)|(75/55) (Score is Time) Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY 1:00 Side Plank (R) 1:00 Elbow Plank 1:00 Side Plank (L) -Rest 1:00 b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Time) 4 Rounds 10 Unbroken Deadlifts 185/135 15 Strict Ring or Box Dips 10 Toe to Bar or Knee to Chest 5 Power Cleans -Rest 1:00 between- (Score is Time) Cool Down 800m Run (Time) Max Effort 800m Run800m Walk after cool downRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders 100m Run 10 Strict Press Strength Shoulder Press (1×2 / 1×2 / 1×2+) STRICT PRESS 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (AMRAP – Reps) 7 SETS ON A 2:00 RUNNING CLOCK… 200m Run 5 Burpees Max Double Unders in time remaining… -Rest :30 b/t Sets- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40/30 Cal Cardio 30 Sit-Ups 20 Walking Lunges 5 DBall Over Shoulder 150/100/80* *scale = dbl DB squat cleans 50/35s (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10 Slow Barbell Curls 10 Slow Bent Over Rows 10 Slow Reverse Curls (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press Strength Metcon (Weight) E2MOM x 12 MINUTES* 3 Power Clean & Jerks *Start light and build in weight (Score is Weight) Workout Metcon (Time) 7 Rounds for Time: 7 Pull Ups or Bar Muscle Ups 7 Clean and Jerks 115/75 7 Burpees 7 Thrusters 115/75 7 Box Jumps Optional Cool Down Warm-up (No Measure) FOR QUALITY 5:00 Foam Roll Upper Back 2:00 Child’s Pose (No Measure)Read more