BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) 5 Pause Back Squats (empty bar) 2. Strength Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes 3. Workout Prep 3 sets: 10 Double Unders 3 Power Snatch (build-in weight) Strength/Accessory Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Independence 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more