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WOD

05-04-22

By May 4, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:90 Bike Moderate

20 Jump Rope OR In-Out Plate Jumps

10 BB Hang Power Snatch

25 Jump Rope OR Bar Hop

Warm Up to starting HPS load

25 Jump Rope OR Bar Hop

Mas Cinco (5 Rounds for reps)

5 Rounds:

AMRAP 3:

25 Double Unders RX=25 DU/25 Bar Hop OR 50 SU(2 for 1)

5 Hang Power Snatch- increase load ea round

-3 min rest

RX+ 75/55-95/65-115/75-125/85-135/95

RX 75/55-85/60-95/65-105/70-115/75

M55+ 65/45-70/50-75/55-80/60-85/65

*Scale: Barbell Load, HPS to Hang Power Clean

**Score total reps each round

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Calf Smash w/ KB: 5 min ea side

4. Forearm Smash 2/ Ball: 5 min ea side