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WOD

02-02-22

By February 2, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike Moderate

5 BB hang clean pull

5 BB hang muscle clean

5 BB hang power clean

5 BB push press

5 BB push jerk

-Warm Up to starting load with doubles

:15 Bike Sprint :30 Recover

The Edema Ruh (10 Rounds for weight)

10 Rounds: E3MOM

RX+

15/12 Calorie Bike

3 Hang Power Clean + 3 Push Jerks

RX

12/9 Calorie Bike 55+ 10/7

3 Hang Power Clean + 3 Push Jerks

*Hang Power clean and push jerk are TNG Reps. Athletes can build in load across all sets or work at 1 weight across at ~70-80%

**Scale Bike Cals, if no jerk do 4 power cleans

Cool Down

1. 800m Walk with Friends

2. Wall Splits + nose breathing: 5 min hold

3. Quad Smash w/ Foam Roller: 5 min ea side