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WOD

03-03-21

By March 3, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Ozzie Smith (AMRAP – Rounds and Reps)

AMRAP 10:

50 Double Unders

5 Deadlift

4 Hang Power Clean

3 Push Press

RX+ 165/115

RX 135/85

M45+ 125/75

M50+ 115/65 50 DU OR 100 SU

M55+ 95/55 50 DU OR 100 SU

M60+ 85/45- Single Unders

Scale: Barbell Load, 100 SU to 50 SU

3 Push Press + 3 Push Jerk (6 Sets X 1 Complex: E2MOM)

Perform 3 PP Directly into 3 Push Jerk
Athletes can stay at 1 load across ~70-80% of PP max or build as you choose across all sets.

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3min ea side

3. 3 POS Shoulder Floss: 3min ea side

4. Forearm Smash w/ball: 5min ea side