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WOD

01-08-19

By January 8, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Clean Pull + Power Clean + Hang Clean (knee) (8 Sets X 1 Complex: E:90)

Perform 1 clean pull + 1 :02 Paused Hang Power Clean at knee + 1 :02 Paused Hang Clean at knee. Athletes can build in load ea round or may stay at the same load across all sets. The goal today is technique, position & speed over load.

Filthy Animal (12 Rounds for reps)

6 Rounds:

:30 ME Hang Power Clean

:30 Rest

:30 ME Calorie Bike

:30 Rest

RX+ 165/115

RX 135/85

M45-49 115/75

M50+ 95/65

M60+ 75/45

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Poas Smash: 5 min

5. Forearm Smash: 5 min ea