BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5 Sots Press (PVC) 1 ROUND P1: Bike P2, Complete Full Round 5 Overhead Squat 5 Jumping Squat PVC in Back Rack 5 Cossack Squat PVC in Back Rack 5 Hang Muscle Snatch (PVC) Strength Snatch (8×1) SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout Metcon (No Measure) EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike *:15 Mandatory rest after each :45 work period.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring Rows Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups (Ring or Bar) *At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20) -14:00 Time Cap- Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on lats, shoulders, and t-spine.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 30 Burpees For Time* (increase pace every 10 burpees!) *Every 10 Burpees, perform 5 MB Thrusters Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 3-6-9-12-15 … Wall Balls Burpees -Rest 1:00 b/t Sets- *Pick up where you left off for each AMRAP.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 25ft. Toe walk 10 Alt. Lunges 25ft Heel walk 5/5 Side Plank Rotations 25ft. High knees 10 Bodyweight Good Mornings 25ft. Butt kickers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 30 Alt. Lunges 15 DB Push Press :30 Plank HoldRead more