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WOD

06-26-20

By June 26, 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

10 Lat Scap Swings

10 BB Squat Cleans

Warm Up to Starting SC load

2 Rounds:

5 Pull Up Variation

3 Squat Cleans

Ronald & Nancy (Time)

Partner Wod:

RX+

50 Squat Clean 135/95

24 CTBPU

40 Squat Clean 155/105

24 CTBPU

30 Squat Clean 185/125

24 CTBPU

20 Squat Clean 205/125

24 CTBPU

10 Squat Clean 225/155

24 CTBPU

RX

50 Squat Clean 95/65

24/20/22 Pull Ups

40 Squat Clean 115

24/20/22 Pull Ups

30 Squat Clean 145/95

24/20/22 Pull Ups

20 Squat Clean 165/115

24/20/22 Pull Ups

10 Squat Clean 185/125

24/20/22 Pull Ups

M45+ 75/55-95/65-115/75-145/95-165/105

M55+ 65/45-75/50-95/55-115/65-135/75

Scale: Squat Clean Loads &/OR Power Clean, Pull Ups to Seated Ring Pull Up OR Ring Row.

Metcon (Time)

Ron & Nancy: Virtual Fit

50 Hang DB Squat Clean

20 Superman Back Extensions

40 Hang DB Squat Clean

20 Superman Back Extensions

30 Hang DB Squat Cleans

20 Superman Back Extensions

20 Hang DB Squat Cleans

20 Superman Back Extensions

10 Hang DB Squat Cleans

20 Superman Back Extensions

RX+ 50/35 KB 53/35

RX 35/25/20 KB 35/26

Scale: Squat clean to power clean, BAck Ext #.

Cool Down

1. 5 min walk/bike/row

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side