WOD

01-22-20

By January 22, 2020 No Comments

CrossFit Blade – CrossFit

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Warm-up

3 BB Clean Pull

3 BB Muscle Clean

3 BB Power Clean

3 BB Front Squat

3 BB Squat Clean

1 Min Bike :20 mod :20 hard :20 easy

Warm Up to starting clean load ~60%

Bike + 3 TNG Clean (8 Rounds for weight)

8 Rounds: E4MOM

RX+

18/15 Calorie Bike

3 TNG Squat Clean

RX

15/12 Calorie Bike

3 TNG Power or Squat Clean

*Building in load each round or find a training load to stay at across all rounds.

Scale: Cal Bike to 1 ~1-1:15 min

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Wall Splits: 5 min hold

Clean (Best 1 x 3 from Metcon)

Power Clean (Best 1 x 3 from Metcon )