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WOD

01-26-22

By January 26, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Power Snatch (8 Sets E:90: 2 Power Snatch-Heavier than last week)

Can build in load or stay at 1 load across all sets. Snatches do NOT have to be TNG

Song of Achilles (AMRAP – Rounds and Reps)

AMRAP 12:

1-2-3-4….

Power Snatch

10-20-30-40….

Double Under

RX+ = 155/105

RX = 125/85 DU OR Bar Hops

M45+ 115/75

M50+ 95/65

M60+ 75/45

Score = number on round completed of snatch & DU + reps into next round.

Scale: Bar Hops to Single Unders, Snatch Load.

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. HIp Floss: 3 min ea side

4. Calf Smash: 5 min ea side