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WOD

01-15-19

By January 15, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

1 Round:

1 min bike: 20 mod-:20 hard-:20 easy

3 BB Snatch Pull

3 BB Snatch High Pull

3 BB Muscle Snatch

3 BB Power Snatch

3 BB Squat Snatch

2 Rounds:

:20 Bike hard :20 mod :20 easy

3 Warm Up Load TNG Snatch

Bike + 3 TNG Snatch (8 Rounds for weight)

8 Rounds: E4MOM

RX+

18/15 Calorie Bike

3 TNG Squat Snatch

RX

15/12 Calorie Bike

3 TNG Snatch-Power or squat

M55+

14/10 Calorie Bike

3 TNG Snatch-Power or Squat

*Building in load each round

Scale: Cal Bike to ~1-1:15
*1 Year Re-Test*

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side

Snatch (1 x 3)

Power Snatch (1 x 3)