WOD

01-28-20

By January 28, 2020 No Comments

Announcements

Sunday February 9th – Open Gym is moved to 8:00am-10:00am

CrossFit Blade – CrossFit

View Public Whiteboard

Warm-up

10 BB Power Clean

10 Lat Scap Swings

10 Stretch Reflex Plate Jumps

1 Min Bike- Moderate

Warm Up Power Clean to Working Load

3 Warm Up Pull Up Variation

6 Warm Up Box Jump

3 Power Clean

3-5 Pull Up Variation

8-10 Box Jumps

:30 Bike Spring :30 Recover

Mamba (AMRAP – Rounds and Reps)

18 All Star Games: 5 NBA Championships: Jersey # 8 & 24

AMRAP 18:

RX+

5 Ring Muscle Ups

8 Power Cleans 185/125

24 Box Jumps 30/24″

RX

5 Bar Muscle Ups 50+ CTBPU

8 Power Cleans 155/105 50+ 135/85 60+ 95/55

24 Box Jumps 24/20″ 60+ 20/16″

SADPTD:

5 Ring Pull Ups

8 Power Clean 45

24 U-Turns

*AT THE 9:00 minute mark :30 moment of silence for the 9 people the lost their lives.

Scale: BMU to CTBPU, Pull Ups, Seated Ring Pull Ups, Ring Row, PC load ~70%, Box height &/OR Step Ups.

Cool Down

1. Hug somebody

2. Walk around building with friends

3. Hamstring Floss: 3 min per side

4. Lat Floss: 3 min per side

5. Calf smash w/ KB: 5 min per side