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WOD

02-03-21

By February 3, 2021No 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 to starting load

: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. Walk around buiding with friends

2. Hamstring Floss: 3 min ea side

3. 3 POS shoulder floss: 3 min ea side

4. Hip Floss: 3 min ea side

3 HPC + 3 PJ (Heaviest consecutive sets from workout)

3 hang power cleans + 3 push jerks

Hang Power Clean + Push Jerk