BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges Strength Push Jerk (Heavy 5-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) On 3:00 x 5 Rounds 10 DB Push Press :30 OH Hold :30 Hollow Rock Hold Workout Metcon (Time) FOR TIME* 15-12-9-6-3 Deadlift (155/95)|(115/75)** Push Jerk** *Complete a 200m Run after each full set. VIRTUAL = Double DBs (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike :30 Bar or Ring Hang 10 Kip Swings (Bar or Ring) or KBS 10 KB Deadlifts 8 RKBS 6/6 Single Arm KB Push Press Workout Metcon (Time) 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups* 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike * -Rest 2:00- 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike -Rest 2:00- 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike *MU/CTB Alternative = 10/10 KB Bent Over Row * Bike Alternative = 200m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Cardio Choice Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – :50 Up-Down Over Bar MIN 2 – :50 Front Rack Lunges (155/105)|(115/75) MIN 3 – :50 Barbell Front Rack Hold MIN 4 – Rest (No Measure) Optional Finisher Metcon (No Measure) 3 SETS 30 Deadbugs 30 Hollow Rocks -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Throughs 10 Alt. Groiners 20 Jumping Jacks 2 ROUNDS 10 Bootstrappers 10 Behind the Neck Snatch Grip Shoulder Presses 20 Single Unders 2 ROUNDS 10 Snatch Deadlifts 10 Hang Muscle Snatches 20 Double Unders * Virtual use a PVC Pipe Virtual Crossfit Strength Metcon (No Measure) every 2:00 x 5 sets 5 SA DB Snatch R + 5 SA Push Press 5 SA DB Snatch L + 5 SA Push Press 15 Jumping Air Squats (work on explosiveness) Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 50 Double Unders 7 Power Snatches (115/75)|(75/55) or 14 SA DB Snatches 50 Double Unders 7...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 5 Push Up to Pike 10 Alt Reverse Lunges Into … 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Single DB Up-Downs 20 Alt Single DB Reverse Lunges Into… 1 ROUND 5/5 DB Windmills 10 Single DB Burpees 10 Alt Single DB Step-Ups Strength Metcon (Weight) 5 SETS ON A 12:00 CLOCK… 3/3 DB Turkish Get-Ups* *Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets. (Score is Weight) Workout Metcon (Time) FOR TIME 400m Single DB Suitcase Carry (50/35)|(35/20) 20 Single DB Burpees 60 Weighted Step-Ups (24/20)* 20 Single DB Burpees 400m Single DB Suitcase Carry *DB can be held any way for the Step-Ups. (Score is Time)Read more