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WOD

01-12-22

By January 12, 2022No Comments

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Blade Method Fitness – CrossFit

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Warm-up

2 min bike- moderate

10 BB Power Clean

5 BB Push Press + 5 BB Push Jerk

:20 Bike Hard :40 Easy

Warm UP to starting C&J Load

Motorcycle Maintenance (8 Rounds for weight)

8 Rounds: E3MOM

RX+

Two Minutes to complete:

12/9 Calorie Bike

3 TNG Power Clean & Jerk For Load.

RX

Two minutes to complete

10/7 Calorie Bike

3 TNG PC & Jerk For Load

Scale: Bike Cals ~:30, C&J for PC.

*Bike and C&J must be completed in a 2 minute window each round.. 1 minute to rest.

Power Clean & Jerk (1 X 3 )

Power Clean + Split Jerk

Cool Down

1. 400-800m Walk with friends

2. Hamstring Floss: 3min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing