06-12-21

Blade Method Fitness – CrossFit

View Public Whiteboard

AC: 200H=200E-400H-100R (5 Rounds for time)

5 Sets:

200m at hard pace (9RPE)

200m at easy/recovery pace

400m at hard pace (9RPE)

-Rest 3 minutes btwn sets (100m recovery walk incl)

Metcon (3 Rounds for weight)

CAPACITY BODYBUILDING:

4 Sets:

10 Close Grip Floor Press- Choose wt

immediately into max HR Push Ups

:90 Rest

4 Sets:

8 DB FR Step Back Lunges- Choose wt

immediately into max Jumping Lunges

:90 Rest

4 Sets:

8 Curl to DB Strict Press

immediately into max DB Push Press

:90 Rest

Max sets end when you take just the slightest pause from set. Score wt for each movement. Post reps to notes.