BLK LBL Fitness Club – WEIGHTLIFTING Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Barbell Prep A. Burgener Warm up Snatch (3-5 reps at each position) 1. Down and up – “SPEED THROUGH THE MIDDLE” 2. Elbows high and outside – “BAR CLOSE” 3. Muscle snatch – “STRONG TURNOVER” 4. Snatch land – “FOOT WORK” 2”, 4”, 6” 5. Snatch drop – “FOOT WORK” B. Skill Transfer Exercises Snatch – 3-5 reps of each movement 1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH” 2. Overhead squat, “CORE STRENGTH” 3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch (empty bar) 5 Pause Back Squats (empty bar) 2. Strength Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes 3. Workout Prep 3 sets: 10 Double Unders 3 Power Snatch (build-in weight) Strength/Accessory Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Independence 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more