Skip to main content
WOD

01-28-21

By January 28, 2022No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

10 SA KB Press-Light

10 Lat Scap Swings

10 BB Power Clean

10 BB Back Squat

Warm Up PC & BS to working load

Warm UP HSPU & Toes to Bar

3 Push Up Variation

4 power Clean

4 Back Squats

6 Toes to Bar

Farley & Spade (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

10 DHSPU 6/4″

12 Power Clean 165/115

14 Back Squats 165/115

20 Toes to Bar

RX

10 DHSPU 2/1″ M45+ HSPU M50+ 1 AM OR 2for1 PU

12 Power Clean 135/85 M50+ 115/75 M60+ 95/45

14 Back Squats 135/85 M50+ 115/75 M60+ 95/45

20 Toes to Bar M50+ KKR

Scale: Push Ups to Box, PC/BS load, KKR to V-Ups

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side