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WOD

02-23-22

By February 23, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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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