CrossFit Blade – CrossFit
Metcon (3 Rounds for weight)
EMOM 15:
1. 6-8 Romanian Deadlift SADPTD: 6 44 KB DL
2. 6-8 Shoulder Press SADPTD: Plate Lap to Overhead
3. 6-8 Strict Pull Up Variation OR Bent Over Row
*Use ~60% of Max DL for RDL load if using BB. Athletes can choose between Regular RDL or if the load is lighter then you can opt to do SL RDL, 6 each side. Same goes for the shoulder press and row, if you only have 1 KB/DB and then do 6 press ea side and do 6 rows each side. For those with pull up bars you can do up to 6 regular strict pull ups or you can add weight for your 6 pull ups.
Corona 20 (AMRAP – Rounds and Reps)
AMRAP 10:
20 Deadlift
14 STOVH
10 Bar Over Burpee 50+ Step
SADPTD:
10 Deadlift Right- 10 Deadlift Left 30#
14 Wall Ball
10 Slam Ball Burpee
RX+ BB=135/95 DB/KB 2 X 50/35
RX BB =95/65 DB/KB 2 X 35/25/20 DB/KB 1 X 50/35
Scale: Load of DL & STOVH, BOB to Reg Burpee
Cool Down
1. 5 min walk/row or bike
2. Wall Splits: 5 min hold
3. Lying thread the needle: 2 min ea side
4. Lying T-Stretch: 2 min ea side
