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WOD

06-24-20

By June 24, 2020No Comments1 min read

Announcements

Crossfit Kids Summer Camps
https://theblademethod.typeform.com/to/PvFVtX
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

COACH LED BB WARM UP:

3 Snatch Pull

3 Snatch High Pull

3 Muscle Snatch

3 BTN Push Press

3 Power Snatch

Jay Leno (13 Rounds for weight)

13 Rounds: E2MOM

RX+

30 Double Unders

3 TNG Power Snatch For Load

RX

25 Bar Hops

3 TNG Power Snatch For Load

Scale: Bar Hops to 50 Single Unders, PC for PS

Power Snatch (1 X 3 )

Metcon (13 Rounds for time)

Jay Leno: Virtual Fit

13 Rounds: E2MOM

In a 1 minute window do:

30 Double Unders RX = Object Hops

Max Rep Hang DB Snatch in remaining time

-1 min rest

Scale: Object hops to 40 Single Unders

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 2 min ea side

3. Calf Smash w/ KB: 5 min ea side

4. Wall Splits: 5 min hold + nose breathing