BLK LBL Fitness Club – CrossFit® Weightlifting Single leg deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 1min. Weighted Plank Rest 2min. *Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂 Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 3 Rounds: 10 Alt. DB Lunges 50/35s 10 Pull-Ups 10 Cal Cardio Immediately into; 3 Rounds: 10 DB Deadlifts 50/35s 10 Pull-Ups 30 Double Unders Immediately into; 2 Rounds: 10 Alt. DB Lunges 50/35s 10 Pull-Ups 10 Cal Cardio Immediately into; 2 Rounds: 10 DB Deadlifts 50/35s 10 Pull-Ups 30 Double UndersRead more

BLK LBL Fitness Club – CrossFit® Weightlifting 2 Rep Hang Power Snatch Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 2 Rep Max Hang Power Snatch 2.) 1 Hang Squat Snatch + 1 Full Squat Snatch *You can drop the bar in between reps, but keep it around 5sec. *This is the RX+ option Metcon Metcon (AMRAP – Reps) 12:00 AMRAP 100 Push Press 75/55lbs. 1000m Row Max Single Devil Presses in remaining time* *Switch arm every 5 Reps RX is 50/35lb. RX+ is 70/50lb.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bulgarian Split Squat 3 Working Sets *Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂 8-10 Reps on each leg SUPERSET with/ 12-15 Weighted DB Sit-Ups (go heavy) Rest 2min Metcon Metcon (Time) 10 Rounds For Time: 11 Toes-To-Bar 11 Front Squats 75/55lbs. The combination of the squats and core today is literally the meaning of “Butts & Guts!”Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) With a Vest: 4:00 Rowing :30 HARD / :30 Easy -Rest 1:00 4:00 AMRAP 15 Pull Ups 20 Wall Balls 20/14 25 DB Deadlifts 50/35’s 30 Box Jumps or Step Ups 20″ for all -Rest 1:00 4:00 Bike :30 HARD / :30 Easy -Rest 1:00 4:00 AMRAP – Same as above *Start where you left off -Rest 1:00 4:00 Rowing :20 HARD / :10 Easy -Rest 1:00 4:00 AMRAP – Same as above *Start where you left off -Rest 1:00 4:00 Bike :20 HARD / :10 EasyRead more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (AMRAP – Reps) 35min. to get as far as possible…. 50 Power Snatches 75/55lb 50 Power Cleans 95/65lb. 50 Deadlifts 135/95lbs. 50 Cal Assault Bike Rest 1min. 50 Power Snatches 95/65lb. 50 Power Cleans 135/95lb. 50 Deadlifts 185/135lbs. 50 Cal Assault Bike Rest 2min. 50 Power Snatches 115/75lb. 50 Power Cleans 155/105lb. 50 Deadlifts 205/155lb. 50 Cal Assault Bike Rest 3min. 50 Power Snatches 135/95lb. 50 Power Cleans 185/135lb. 50 Deadlifts 225/155lb. 50 Cal Assault Bike Teams of 2. Only 1 person works at a time.Read more