Skip to main content
WOD

02-02-21

By February 2, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Deadlift (5 Sets X 3 Reps: E3MOM)

Building

Suggested Loading:

55-60%

60-65%

65-70%

70-75%

80-85%

Strict Pullups (5 Sets X Choose Reps 4-8)

At :90 mark of each DL interal perform set of strict pull ups or seated strict ring pull ups. Goal is 4-8 reps of pull ups OR 6-8 seated ring pull ups OR 5-7 weighted pull ups.

Weighted Pull-ups (5 Sets X 5-7 Reps @ choose wt)

Route 66 (Time)

3 Rounds:

RX+

10 Deadlift 225/155

15 Chest To Bar Pull Ups

400m Run

RX

10 Deadlift 185/125

15 Pull Ups

400m Run

M50+

10 Deadlift 165/115

12 Pull Ups

400m Run

M60+

10 Deadlift 135/85

10 Pull Ups

400m Run

Scale: DL ~50-55%, PU to SBPU or SeatSRPU, Row to 500/450m Row.

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Lat/Shoulder Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing