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WOD

01-31-20

By January 31, 2020No Comments1 min read

Announcements

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

CrossFit Blade – CrossFit

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Warm-up

200m Run

WU load SA DB Snatch

WU load SA DB OVHS

10 Lat Scap swings

200m Run

8 Working DB Snatch

8 T2B/KKR

8 Working DB OVHS

Jackson & Calhoun (AMRAP – Rounds and Reps)

AMRAP 24: Partner WOD

RX+

40 SA DB Snatch 50/35

40 Toes to Bar

40 DB SA OVHS 50/35

4- 200m Runs (alternating)

RX

40 SA DB Snatch 35/20 60+30/15

40 KKR

40 SA DB OVHS 35/20 60+30/15

4- 200m Runs (alternating)

SADPTD:

20 SA DB Snatch 20# (alternating)

20 Hip to Rings

20 Box Dips

Scale: DB load for both movements, KKR to V-Ups, 200m Run to 250/200m Row, OVHS to SA DB Front Squat

Cool Down

1. 5-10 minute bike

2. 3 POS Shoulder Floss: 3 min per side

3. Hamstring Floss: 3 min per side

4. Pigeon Stretch: 3 min per side