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WOD

05-13-22

By May 13, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 min bike- moderate

10 Lat/Scap swings

10 SA DB Strict Press- Light

10 BB Hang Power Snatch

Warm UP HPS Load

2 Rounds:

2 HPS

4 HSPU/DB Press

6 T2B

Hockey Mask XI (AMRAP – Rounds and Reps)

AMRAP 24: Alternating Rounds

RX+

3 Hang Power Snatch 135/95

6 Strict HSPU

9 Toes to Bar

E6MOM Incl 0:00 = 36/28/32 Calorie Bike

RX

3 Hang Power Snatch 115/75 M45+ 95/65 M55+ 75/45

6 HSPU OR 6 DB Strict Press 50/35 M45+ 35/25 M55+ 30/20

9 Toes to Bar M55+ 9 KKR

E6MOM incl 0:00 = 32/24/28 Calorie Bike

Scale: HPS load, DB load, T2B to V-Ups or wtd V-Ups

Cool Down

1. 400-800m walk

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Forearm Smash: 5 min ea side