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WOD

06-25-19

By June 25, 2019No Comments1 min read

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

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Shoulder Press (12 Minutes to a heavy single)

At 3..2..1.. Go, athletes can begin loading BB and spend 12 minutes working up to a heavy single shoulder press.

Warm-up

6-8 Warm UP DB PC

10 Lat Scap Swings

10 SA DB Strict Press-ea side-light

2 Rounds:

6-8 Reps of working movements and weights

Then-

:30 Bike Sprint :30 Recover

Plum Island (AMRAP – Rounds and Reps)

AMRAP 14:

2,2,2..4,4,4..6,6,6..8,8,8…

RX+

DB Power Clean 50/35

Deficit HSPU 4/2″

Toes to Bar

RX

DB Power Clean 35/20

Handstand Push Up

Toes to Bar

M55+

DB Power Clean 25/15

Push Up OR 1 AB HSPU

Toes to Bar OR 2for1 KKR

Scale: DB load, 1 AM HSPU or Push Ups/Push Ups to Box, KKR, V-Ups or Suit Cases

*Score # round completed + Reps. EX; finished round of 14 HSPU and got 10 T2B, Your score is 12 + 38

Cool Down

1. 5 min bike

2. 3 POS shoulder floss: 3 min per side

3. Hamstring Floss: 3 min per side

4. Wall Splits: 5 min hold