CrossFit Blade, Safeway/ Albertsons, CrossFit Blade North – CrossFit
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GETTING TRIBAL!!!
10 RDS: 200m Run Every 2 Minutes (10 Rounds for time)
10 Rounds:
E2MOM Run 200m
*The goal of this workout is to start slower and gradually gain speed over the 10 rounds so that the last round is your fastest round.
If this is your 1st track style interval workout then try to be as consistent as possible for each round, rather than going out hot in the beginning and crashing toward the end.
Metcon (AMRAP – Rounds and Reps)
Teams of 3: AMRAP 15
Unbroken rounds of DT
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
*Partner A will go for UB round, then partner B, Then Partner C. After Partner C, then Partner A again.
RX+ 155/105
RX 135/85
M45+ 115/75
M50+ 95/65
M55+ 75/55
Heavy DT Complex: 12DL/9HPC/6STOVH (Weight)
10 Minutes to Heavy DT Complex. 12 Deadlift, 9 hang power clean, 6 shoulder to overhead. Heaviest UB round.
Metcon (No Measure)
ALL THE STRONGMAN FIELD DAY!!
Events will be set up tomorrow. Lots of fun and stuff we never get to do in class!
5 Rope Climbs for time. (Time)
Climb to 15 feet descend down. Time stops when both feet touch the ground.
North- touch ceiling.
*5 min time cap
3 Minute Max Ball Over Shoulder (AMRAP – Reps)
In 3 minutes perform as many DBall Cleans as possible.
RX+ 150/100
RX 100/70
M55+ 80/40
NORTH
200m sled pull for time (Time)
In 50m increments.. pull sled 200 total meters.
RX+ 90/70
RX 70/45
M55+ 45/25
200m sled pull for time (Time)
In 50m increments.. pull sled 200 total meters.
RX+ 90/70
RX 70/45
M55+ 45/25
1 minute ME Tire Flips (AMRAP – Reps)
Choose weight.
MAIN
100’ Yoke Carry for time (Time)
Carry Yoke 100’ as fast as possible.
RX+ 280/180
RX 180/100
M55+ 100/Empty
MAIN
