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WOD

01-20-21

By January 20, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Power Snatch (8 Sets E:90: 3 Power Snatch-Building )

Athletes can build in load across all sets or stay at one load across. The goal is to have a quality strength session so upwards of 75-80% is the goal. Reps do NOT have to be TNG

Young Guns II (AMRAP – Rounds and Reps)

AMRAP 9:

1,1,2,2,3,3….9,9..

Power Snatch

Push Up Variation

RX+ = 135/95 & Strict HSPU

RX = 115/75 & HSPU

M45+ = 95/65 & HSPU

M50+ = 75/55 & Push Ups

M60+ = 65/45 & Box Push Ups

SCORE: Round completed + reps. Ex; if you complete the round of 10 PS + 10 PU and get 8 PS, your score will be 10 + 8

Scale: PS load, PU to box

Cool Down

1.5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Shoulder Floss: 3 min ea side

4. Pec Smash: 5 min ea side