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WOD

03-10-21

By March 10, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Power Clean + Push Jerk (EMOM 12: 1 Rep @ Choose Load)

Technique over load today. Work at a load at ~65-70% and work on position and speed. Can build throughout or work at 1 load across all sets.

Goodness Gracious (Time)

30 Bar Facing Burpee

20 Clean & Jerk

30 Bar Facing Burpee

RX+ 165/115

RX 135/95

M45+ 125/85

M50+ 115/65 Step

M55+ 95/55 Step

M60+ 85/45 Step

*12 min time cap

Cool Down

1. 5-10 min bike

2. Pec Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing

Power Clean & Jerk (1 x 1)

Power Clean + Split Jerk