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WOD

05-29-19

By May 29, 2019No Comments1 min read

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

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Warm-up

250/200m Row

10 BB HPC

200/150m Row- Hard

Warm HPC to starting load.

Slide Away (5 Rounds for weight)

5 Rounds: Every 5 Minutes

RX+

500/450m Row

10-8-6-4-2

Hang Power Clean

450/400m Row

10-8-6-4-2

Hang Power Clean

*Athletes will Row designated meters, then move onto the barbell to perform 10 hang tng hang power cleans, then 8..6..4..2..ideally climbing in weight each round for total combined load.

**Score each round = Load X Reps

Cool Down

1. Hamstring Floss: 3 min per side

2. Hip Floss: 3 min per side

3.. 3 POS Shoulder Floss: 3 min per side

4. Wall Splits: 5 min hold

Hang Power Clean (1 X 10)

Hang Power Clean (1 X 8)

Hang Power Clean (1 X 6 )

1 X : Hang Power Clean (1 X 4)

Hang Power Clean (1 X 2 )

Hang Power Clean (1 X 2 )