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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips Workout Metcon (Time) EVERY 5:00 FOR 5 SETS 15 Toes to Bar or V Ups 25 Slam Balls (30/20)|(20/10) or DB Ground to Overhead 400m Run -Rest Remaining Time b/t Sets- (Score is Time) Cool Down Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… 4:00 Foam Roll Lats and Upper Back into… 4:00 of Flow Stretching – Cobra Stretch – Child’s Pose – Pigeon (L/R) (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Moose Antlers/Arm Into… 2 ROUNDS 5 Clean Grip Deadlift 5 Hang Muscle Cleans 10 Alt Elbow Punches 5 Front Squats Virtual Crossfit Strength Metcon (No Measure) 5 Sets: 5 SA DB Squat Clean Thruster R 5 SA DB Squat Clean Thruster L :30 Hollow Rock Hold Strength Metcon (Weight) 5 SETS* 1 High Hang Power Clean + 2 Hang Power Clean + 3 Front Squat *Start Moderate and Build to Heavy (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Hang Squat Cleans (135/95)|(95/65) * 35 Sit-Ups * Virtual = 15 DB Hand Squat Cleans (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) or 300m Run 10 Burpees 200m Row (moderate-high) or 200m Run 15 Med-Ball Front Squats 100m Row (high) or 100m Run 15 Med-Ball Thrusters (:01 pause overhead) Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand Walk, Wall Walk Skill or Handstand Hold (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 25/20 Cal Row 20 Alt. DB Snatch (50/35)|(35/20) 15 Handstand Push-ups (Score is Rounds + Reps) Virtual Skill Metcon (No Measure) Every 2:00 X 5 Sets 10 DB Seated Strict Press :30 Rest :30 DB OH Hold Virtual Workout – Limited Equipment Metcon (AMRAP – Rounds and Reps) AMRAP x 15:00 400m Run or 2:00 Jump Rope 20 Alt DB Snatch with accessible weight 15 Hand Release Push UpsRead more