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WOD

07-01-20

By July 1, 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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Snatch Pull + Hang Snatch + Snatch (8 Sets X 1 Complex: E:90)

Snatch Pull, reset to hang at mid-thigh, stand up rep then lower to floor and perform full snatch.
Athletes may work up to a moderate to heavy complex or can stay at the same load across all sets to work on technique. Adjust sets and reps accordingly.

Clean Pull + Hang Clean + Clean (8 Sets X 1 Complex: E:90)

In Place of snatch work.

The Boston Massacre (AMRAP – Rounds and Reps)

AMRAP 12:

24 Double Unders

8 DB Snatch

8 Toes to Bar

RX

24 Double Unders OR Bar Hops

8 DB Snatch 35/25/20 M55+ 30/15

8 Toes to Bar

Scale: DB load, T2B to V-Ups/Suitcases

Metcon (2 Rounds for reps)

Virtual Fit: Strength

8 Sets: E2MOM

:30 Wall Sit- Holding DB/KB or BW

:30 Rest

:30 Plank

:30 Rest

Metcon (AMRAP – Rounds and Reps)

The Boston Massacre: Virtual Fit

AMRAP 12:

24 Double Unders OR 24 Object Hops

8 DB/KB Snatch

8 V-UPs

RX+ 50/35

RX 35/25/20

Cool Down

1. 5 min bike/walk/row

2. Hamstring Floss: 2 min per side

3. 3 POS Shoulder Floss: 2 min ea side

4. Wall Splits: 5 min hold plus nose breathing.