CrossFit Blade – CrossFit
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 )
Metcon (5 Rounds for time)
Slide Away: Virtual Fit
5 Rounds: E5MOM
400m Run/500m Row/.8/.7 mi bike
20 DB Hang PC-Alternating
RX+ 50/35
RX 35/25/20
