BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) 4 Sets: 3-5 Heavy Power Snatches (80% effort+… touch and go) Immediately into; 2min. Assault Bike For Max Cals Rest 2min.This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort. 1.) Focus on good quality reps for the lifts. 2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later. 3.) Score is your total calories. 4.) The weight you lift is individualized, so challenge yourself and try for touch and go reps. That’s why it’s 3-5 reps. To see how long you can hang on for. Metcon Metcon (Time) 10 Rounds For Time: 5 Hang Power Cleans...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squat 3 Working Sets: Bulgarian Split Squat 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2minScore is weight of DBs Metcon Metcon (AMRAP – Rounds and Reps) 15min. AMRAP: 15 Wall Balls 20/14 15 American KB Swings 53/35Read more

BLK LBL Fitness Club – CrossFit® Workout Metcon (Time) In a vest… For Time: 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run Time CAP 35:00Read more

BLK LBL Fitness Club – CrossFit® Partner Workout Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 7 Cal Row 7 Barbell Thrusters (95/65lbs.) 7 Pull-Ups Time CAP: 35min. *You must complete a full round before your partner goes. *RX+ 115/75lbsRead more

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