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WOD

03-15-21

By March 15, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Back Squat (5 Sets X 3 Paused Reps E2MOM @ 70-75%)

5 Sets X 3 Paused Reps E2MOM @ Choose Load. Same load across all sets. :03 Pause in the bottom of each rep. Focus on slow and controlled movement with full :03 pause each rep keeping perfect technique throughout all sets & reps.

Studfinder (Time)

3 Rounds:

RX+

20 Overhead Squats 115/75

20 Hang Power Clean 115/75

20 Toes to Bar

RX

20 Overhead Squats 95/65 M50+ 75/55 M60+ 65/45 Front Squat

20 Hang Power Clean 95/65 M50+ 75/55 M60+ 65/45

15 Toes to Bar M50+ 10 T2B

Scale: OVHS to Front Squat, HPC load, T2B to 20 KKR OR V-Ups.

*15 minute time cap

Cool Down

1. 10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

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