CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
5 Clean Pull +
5 Power Clean +
5 Front Squat +
5 Push Press +
5 Push Jerk +
5 Split Jerk
Proceed to warm up DU and C&J to starting load.
Hades (12 Rounds for weight)
12 Rounds: E2MOM
RX+
25 Double Unders
1 Clean & Jerk For Load
RX
20 Bar Hops OR 50 SU
1 Clean & Jerk For Load
SADPTD:
25 Bull Rope
1 Clean & Press For Load
*Clean Can be Power OR Squat
Scale: JR to 9/6 Assault Bike
Clean & Jerk to Just Clean.
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Wall Quad Stretch: 3 min per side
5. 3 POS Shoulder Floss: 3 min per side
Clean and Jerk (1 X 1)
Power Clean & Jerk (1 X 1)
Power Clean + Split Jerk
