BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch to 20 Alt Cossack Squats for last round Strength Back Squat (1×6 / 1×6 / 1×6+) BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Pistol Squats or 40 Air Squats 6 Ring Muscle-Ups* *Option for 12 Chest to Bar Pull-Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength Shoulder Press (1×6 / 1×6 / 1×6+) STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…..no more than 6-8. (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-12-15-21 Push Press (115/75)|(65/45) Box Jump-Overs (20)* *Both feet must come to the top of the box before coming down. (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog Skill Metcon (Weight) 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean -Keep Weight Light to Moderate- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 7 Hang Squat Cleans (135/95)|(95/65) 200m Run -Rest 1:00- AMRAP x 5 MINUTES 5 Hang Squat Cleans (155/105)|(115/75) 200m Run -Rest 1:00- AMRAP x 5 MINUTES Max Hang Squat Cleans (155/105)|(115/75)* *Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score. (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 AMRAP 30 Single Unders 20 Alt Lunges 10 Hand Release Push Ups 30 Flutter Kicks (Bonus = bar held over face) 20 BB Bent Over Row 10 BB Front Squats Strength Front Squat (5×5) ON A 15:00 RUNNING CLOCK… 5×5 Front Squat* *Moderate-heavy for all sets (Score is Weight) Workout Metcon (Time) FOR TIME 100 Double Unders 30 Front Squats (95/65)|(65/45) 20/15 Cal Row 75 Double Unders 20 Front Squats (115/75)|(75/55) 20/15 Cal Row 50 Double Unders 10 Front Squats (135/95)|(95/65) 20/15 Cal Row (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 5 Inch Worms 5/5 Staggered Stance Good Morning 8/8 Split Squat Following the Warm-Up, go into your teaching of the Deadlift. Strength Deadlift (1×6 / 1×6 / 1×6+) DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Workout Metcon (Weight) 3 SETS FOR QUALITY 12/12 Staggered Stance DB Deadlift (Athlete Choice) 10/10 DB Bulgarian Split Squats 8/8 Slow Single Leg DB RDL :30 Max Single DB Curls -Rest as Needed b/t Sets- (Score is Weight) Finisher 1-Mile Run (Time) Max Effort 1-Mile RunRead more