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WOD

06-30-20

By June 30, 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

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Warm-up

2 Rounds:

200m Run

5 BB Hang Power Clean: 5 Warm Up Load Hang Power Clean

5 BB Push Jerks RD2: 5 Warm UP Load Push Jerks

The Stamp Act (5 Rounds for reps)

5 Rounds: E5MOM

RX+

400m Run

10 Hang Power Clean 135/95

10 Push Jerks 135/95

RX

400m Run OR 450/400m Row

10 Hang Power Clean 115/75 M45+ 95/65 M55+ 75/55 M60+ 65/45

10 Push Jerks 115/75 M45+ 95/65 M55+ 75/55 M60+ 65/45

Scale: HPC & Push Jerk Load, Push Jerks to Push Ups.

Metcon (5 Rounds for time)

The Stamp Act: Virtual Fit

5 Rounds: E5MOM

RX+

400m Run

10 DB Hang Power Clean 50/35

10 DB Push Jerks 50/35

RX

400m Run OR 450/400m Row OR .6/.5 Mile Bike

10 DB Hang Power Clean 35/25/20

10 DB Push Jerks 35/25/20

Cool Down

1. 5 min bike/walk/row

2. Hamstring Floss: 2 min ea side

3. Hip Floss: 2 min ea side

4. 3 POS Shoulder/Lat Floss: 2 min ea side