BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS (3:00 Cap) 10 PVC Pass Thrus 5 Inch Worm + Push Up 10 Bootstrappers 10 Tuck-Ups 3 ROUNDS (5:00 Cap) 5 Down & Finish* 5 Elbows High & Outside** 5 Snatch Drops*** Athletes can perform rounds 1 & 2 with a PVC then swap to a barbell! *Down & Finish: PVC pipe in Snatch-grip, chest up, shoulders back. Dip into Power Position, then stand. **Elbows High & Outside: Dip, drive, and finish by pulling the bar up the body, elbows stay high and outside of the PVC. ***Snatch Drops: With PVC overhead in Active Shoulder Position, feet start in jumping position and quickly land in receiving position, working on catching lower with each rep until just above parallel. Workout Metcon (Time) 3 SETS 8 Power Snatch (95/65)|(65/45) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS (progress the Row each round) 10 Rower Strokes (legs only- damper on 8-10)* 10 Scap Pull-Ups** 10 Alt. Groiners 10 Cossack Squats *1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes **Progress to 5 Kipping Swings for Rounds 3 & 4 Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way. (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Into… 1 ROUND 10 KB Deadlift 5/5 KB Strict Press 10 Glute Bridges 5 Broad Jumps 1 ROUND 10 KB Swings 5/5 KB Push Press 5 Burpee Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 10 DBL Russian KB/DB Swing 600m Bike 10 DBL KB/DB Snatch (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 6/6 Single Leg KB Romanian DL 20 Alt. Deadbugs (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Bike (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (20″) 10 KB Deadlifts 10 Sit Ups 1:00 Bike (Hard Pace) Workout Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 20 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. (Score is Each Set for Time) Finisher Metcon (Weight) 3 SETS 30 Weighted Sit-Ups* *Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired. (Score is Load)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS: 100m Run (increasing pace) 10 Up Downs 10 Scap Pull Ups 2 ROUNDS: 10 Arm Haulers 10 DB Tempo Strict Press (31X1) 10 Scap Push Ups Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (No Measure) Workout Metcon (AMRAP – Reps) E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups* *Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development. (Score is Reps)Read more