Skip to main content
WOD

01-27-21

By January 27, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Split Jerk (6 Sets E2MOM: 3-3-2-2-1-1)

Build in load across all sets. Starting load ~65-70%.

Three Pagodas (Time)

30 Push Jerks

800m Run

20 Push Jerks

400m Run

10 Push Jerks

200m Run

RX+ 155/105 RX 125/85 M45+ 115/75 M55+ 95/65 M60+ 85/45 SAD DBL KB Press 26

Scale: Run to 800/750m, 450/400m, 250/200m Row.

Push Jerk to Russian KBS if can’t go overhead.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Tricep Smash w/ Ball: 5 min ea side