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WOD

06-19-19

By June 19, 2019No Comments1 min read

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

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Warm-up

1 Min Bike :20 mod-:20 hard-:20 easy

6 WU height Box Jump

10 BB Power Snatch

2 Rounds:

:15 Bike Sprint :15 Recover

6 BOBJ-working height

3-5 WU TNG Power Snatch

Smilin Gage (AMRAP – Rounds and Reps)

HAPPY BIRTHDAY COACH GAGE!

Partner WOD:

AMRAP 26

RX+

26/22 Calorie Bike

26 Box Over Box Jump 24/20

26 Power Snatch 95/65

RX

26/18 Calorie Bike

26 Box Over Box Jump 20/16 – 55+ Step Over

26 Power Snatch 75/55 – 55+ 65/45

SADPTD:

7 Cal Bike

6 Floor to Chair

13 Power Snatch 35#

Scale: Box Height, Step Overs, PS load.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Calf smash w/ KB: 5 min per side

4. Wall Splits: 5 min hold