BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the bottom of the last squat!) 20 PVC Hops (jump from side to side) Strength Snatch (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) Workout Isabel (Time) For Time: 30 Snatches, 135# / 95#*Last seen 2018Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 3 Up-Downs + 5/5 Single Arm DB Sumo DL 3 Up-Downs + 5/5 Single Arm DB Snatch 3 Up-Downs + 5/5 Single Arm Front Rack Lunges Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts MIN 2 – 5 Up-Downs + 10 DBL DB Snatches MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges MIN 4 – :45 MAX Hollow Hold (Score is Load)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-Ups 5 Push-Up to Pike 10 Air Squats 5 Cal Row into… 1 ROUND 10 Alt DB Renegade Rows 10 MedBall Front Squats 5 Cal Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12/10 Cal. Bike 12 Alt. DB Renegade Rows 12/10 Cal. Row 12 Wall Balls (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS :30 Calf Raises (on an elevated surface) :30 Rest :30 Alt. Deadbugs -1:00 Rest b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EVERY 1:30 FOR 2 SETS 50m Run 6 DB Suitcase Deadlifts 8 Scap Push-Ups Tuck/Hollow Hold for the remainder of time! – 1:00 Rest- EVERY 1:30 FOR 2 SETS 50m Run 6 DB Hang Muscle Cleans 8 Knee Push-Ups Tuck/Hollow Hold for the remainder of time Workout Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 200m Run 20 Hang Power Cleans 20 Push-Ups (Score is Each Set For Time) Optional Finisher Metcon (No Measure) 2-3 SETS 10 DB Hammer Curls 10 DB Pull-Overs (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up Downs (:01 Pause in Perfect Plank) Workout Metcon (Time) FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching – Full Body (No Measure)Read more