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