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WOD

04-29-19

By April 29, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Back Squat (15 Minutes to Heavy Set of 5)

Start with an empty Barbell. At 3..2..1..Go, spend 15 minutes working to heavy set of 5. Each set can be however many reps you choose until you are ready to attempt your 1st set of 5.

Silvio Dante (AMRAP – Rounds and Reps)

AMRAP 10

RX+

6 Front Squats 135/95

9 Bar Facing Burpee

12 CTBPU

RX

6 Front Squats 115/75

9 Bar Facing Burpee

12 Pull Ups

M50+

6 Front Squat 95/65 60+ 75/45

9 Bar Facing Burpee Step Back & Up-2 foot jump over

12 Pull Ups 60+ 12 Ring Row OR 6 Pull Ups

Scale: FS Load ~ 50-60%, Reg Burpee, PU to Seated RPU or RIng Row. Can also do 6 PU scored 2 for 1.

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side