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WOD

05-15-19

By July 8, 2020No Comments1 min read

Announcements

Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

Coach Led BB Warm UP:

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Front Squats

Missle Lock (6 Rounds for weight)

6 Rounds: Every 4 Minutes

RX+

75 Double Unders

6-5-4-3-2-1

Squat Clean For Load

RX

150 Single Unders

6-5-4-3-2-1

Squat Clean For Load

Scale: Squat Clean for Power Clean.

Metcon (6 Rounds for reps)

Missile Lock: Virtual Fit

6 Rounds: E4MOM

In at 2 minute window complete:

RX+

75 Double Unders OR 75 Object Hops

AMRAP DB/KB Squat Cleans in remaining time

RX+ 50/35

RX 35/25/20

Scale: DU/OH to 150 Single Unders

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Calf Smash w/ KB: 3 min per side

4. Wall Splits: 5 Min Hold

Clean (1 X 6)

Clean (1 X 5 )

Clean (1 X 4 )

Clean (1 X 3)

Clean (1 X 2 )

Clean (1 X 1)