WOD

03-18-20

By March 18, 2020 March 19th, 2020 No Comments

CrossFit Blade – CrossFit

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Power Snatch (8 Sets X 3 TNG Reps: E:90)

8 Sets X 3 TNG Reps. Start a new set every :90 seconds. Athlete’s choice on loading, can increase working up to a heavy triple, or stay at the same weight across all sets.

Event Horizon (AMRAP – Rounds and Reps)

AMRAP 8:

5 Hang Power Snatch

10 HR Push Ups

RX+ 115/80, RX 95/65 M50+ 75/55 M60+ 65/35

SAD:

5 Power Snatch 45

5 Ring Dips (scored 2 for 1)

Scale: HPS Load, HPS to HP Clean, HR Push Ups to push ups on box

Corona-1 (AMRAP – Rounds and Reps)

NO EQUIPMENT HOME WORKOUT:

5 Rounds:

:30 Side Plank

:30 Hollow Hold

:30 Side Plank

:30 Prone Plank

-1 min rest between rounds

AMRAP 10:

10 ODD OBJECT Ground to Overhead

10 HR Push Ups

Odd Object ideas:

1. Back Pack OR Gym Bag full of books

2. Stone From Yard

3. Bag of Water Softener Salt

4. Suitcase full of clothes

5. Small Child

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Forearm Smash: 5 min per side