BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike or Row or Jog 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace each round Skill Metcon (No Measure) EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – :40 Strict T2B work or Knees to Elbows *No more than 3-5 reps of BMU **Build from Moderate to Heavier than Workout Weight. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 3 Muscle-Ups (Bar or Ring) 9 Deadlifts (255/165)|(165/115) 15/12 Cal Bike/Row (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 10 Barbell Strict Press 10 Squat Jumps Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *After every set, Complete 20 alternating V Ups (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps) Post-Workout Strength Metcon (Weight) 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed (Score is Weight)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack Squats 6 Burpees Following the warm-up, take athletes through your Snatch progression. Strength Power Snatch (Establish a 3RM Power Snatch) ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch (Score is Weight) Workout Isabel (Time) For Time: 30 Snatches, 135# / 95# Cool Down Metcon (No Measure) 3 Sets: 1:00 Plank 20 Glute Bridges 200m JogRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches 200m Run Into… 3 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats Extended Warm-up Metcon (Weight) 5 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (3 Rounds for time) FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll / Stretch (No Measure)Read more