Blade Method Fitness – CrossFit
Warm-up
2 min bike: mo
20 Jump Rope
6 Barbell Push Press
6 Barbell Push Jerks
20 Jump Rope
-Warm UP to working Push Jerk Load
20 Jump Rope
3 Push Jerks
Mary Reilly (Weight)
AMRAP 22:
RX+
50 Double Unders
5 Push Jerks For Load
RX
30 DU’s OR 50 Bar Hops OR 100 SUs
5 Push Jerks For Load
*Athletes choice on load. Ex. 10 Rounds of 50 DUs & 100lb Push Jerk would equal a score of 1,000lbs. Can build in load or stay at one load across all sets.
Scale: Power Clean for PJ. Bike or Ski 10/7 cals
**Score = total weight lifted throughout the 22 minutes.
Push Jerk (1 x 5 (adjust sets and reps))
Cool Down
1. Walk around building with friends
2. 3 POS shoulder floss: 3min ea side
3. Calf Smash: 5 min ea side
4. Ankle Floss: 3 min ea side
