Skip to main content
WOD

06-02-20

By June 2, 2020No Comments1 min read

CrossFit Blade – CrossFit

View Public Whiteboard

Warm-up

Coach Led KB Snatch Demo and warm up w/ light weight

WOD PREP:

15-20 DU/BH/SU

8-10 Russian Swing

:30 HS Hold On Wall

10 Lat Scap activators

2 Rounds:

15-20 Jumping Variation

6-8 KBS

4-6 Push Up Variation (Deficit work up)

6 KB Snatch

3 Pull Up Variation

The Karate Hottie (AMRAP – Rounds and Reps)

AMRAP 20:

RX+

36 Double Unders

12 Kettlebell Swings 70/53

9 DHSPU 4/2”

6 Kettlebell Snatch 70/53 (3R/3L)

3 Ring Muscle Ups

RX

36 Double Unders OR Bar Hops

12 Kettlebell Swings 53/35 M50+ 44/26 M60+ 35/18

9 HSPU M50+ Push Ups

6 Kettlebell Snatch 53/35 M50+ 44/25 M60+ 35/18

3 Bar MU OR 6 CTBPU M50+ Pull Ups M60+ Seated Ring Pull Up (2for1)

Scale: DU to 72 Single Unders (2for1), KB load, Push Ups to Box, SRPU to Ring Row.

Metcon (AMRAP – Rounds and Reps)

The Karate Hottie: Virtual Fit

AMRAP 20:

36 Double Unders

12 KB/DB Swings RX+ 53/35 RX 35/25/20

9 RX+ 4/2″ DHSPU OR RX HSPU

6 KB/DB Snatch RX+ 53/35 RX 35/25/20

6 Pull Ups RX+ OR 6 Bent Over Row ea side

Cool Down

1. 5 min walk/bike/row

2. Hamstring Floss: 2 min per side

3. 3 POS Shoulder floss: 2 min per side

4. Wall Splits: 5 min hold + nose breathing