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WOD

03-22-21

By March 22, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Back Squat (5 Sets X 2 Paused Reps E2MOM @ 75-80%)

5 Sets X 2 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.

Bunker Hill (Time)

2 Rounds:

7 Thruster

11 RX+ CTBPU RX Pull Ups

2 Rounds:

6 Thruster

10 CTBPU RX Pull Ups

2 Rounds:

5 Thruster

9 CTBPU RX Pull Ups

2 Rounds:

4 Thruster

8 CTBPU RX Pull Ups

Thruster Loads:

RX+ 95/65-135/95-155/105-185/125

RX 75/55-95/65-125/85-145/105

M50+ 75/55-95/65-115/75-125/85

M60+ 65/45-75/50-85/55-95/60

Scale: PU to Jumping Pull Ups OR Ring Rows, Thruster Load.

*16 Minute Time Cap

Bunker Hill (Time)

2 Rounds:

7 Thruster

11 RX+ CTBPU RX Pull Ups

2 Rounds:

6 Thruster

10 CTBPU RX Pull Ups

2 Rounds:

5 Thruster

9 CTBPU RX Pull Ups

2 Rounds:

4 Thruster

8 CTBPU RX Pull Ups

Thruster Loads:

RX+ 95/65-135/95-155/105-185/125

RX 75/55-95/65-125/85-145/105

M50+ 75/55-95/65-115/75-125/85

M60+ 65/45-75/50-85/55-95/60

Scale: PU to Jumping Pull Ups OR Ring Rows, Thruster Load.

*16 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