BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 5 Inch Worms (No Push-Up) Into… AMRAP x 3 MINUTES 10 Empty Barbell Strict Press (2121) 10 Scap Pull-Ups or push ups 8 Tight Kip Swings or Fwd arm circles Into… AMRAP x 3 MINUTES 10 Strict Press (1111) 5 Kipping Swings 5 Strict Pull-Ups Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups** *Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements. ** If no pull up bar, use BB and do Sumo Deadlift High Pulls (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES* 10 Push Press (135/95)|(95/65) 10 Chest to Bar Pull-Ups...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift Workout Metcon (Time) 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53) 25 Up-Downs 25 Box Jumps (24/20)* *Step-Down Mandatory (Score is Time) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 20 Alt. Sit-Thrus 20 Perfect Crunches -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) or Jog MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Strength Front Squat (5×3) 5×3 Tempo Front Squat (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 5 Sets: 10/10 Bulgarian Split Squats with optional weight *:45 Glute bridge hold after each set Workout Metcon (AMRAP – Reps) 4 SETS 1:00 – Max DB Front Squat (50/35)|(35/20) 1:00 – Max DB Devil’s Press 1:00 – Max Cal Row or other cardio -Rest 1:00 b/t Sets- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) :30 Quad Stretch :30 Leg Kicks :30 Butt Kickers :30 High Knees AMRAP x 6 MINUTES 5 Inch Worms 20 Alt. Groiners 10 KB Deadlifts 100m Run Workout Metcon (Time) FOR TIME 800m Run 30 Sit-Ups 15/15 KB Hang Snatch (53/35)|(35/26) 30 KB Goblet Reverse Lunges 30 KB Strict Press* 400m Run w/ KB 30 KB Strict Press 30 KB Goblet Reverse Lunges 15/15 KB Hang Snatch (53/35)|(35/26) 30 Sit-Ups 800m Run *Athlete Choice for hold on KB. Performed with (1) KB and held any way. (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Recovery Walk 3:00 Foam Rolling 3:00 Flow Stretching (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Clean Deadlifts 5 Elbow Punches 5 Hang Muscle Cleans 5 Shoulder Press Into… AMRAP x 3 Minutes 5 Good Mornings 5 Hang Power Cleans 5 Push Press *Virtual use PVC Pipe or DBs Strength Metcon (Weight) 3-4 Sets 3+3 Hang Power Clean Then Jerk* *Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements. (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 5 Sets with DBs *Goal is Unbroken and BUILD in weight 5 DB Deadlifts + 5 DB Power Cleans + 5 DB Shoulder to Overhead Workout Metcon (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES 3 Hang Power Cleans (135/95)|(95/65) or DB 6 Air Squats 3 Burpee Over Bar or Over 1 DB -Rest 1:00 b/t Sets- (Score is...Read more