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WOD

07-06-20

By July 6, 2020No Comments1 min read

Announcements

Crossfit Kids Summer Camps
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Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ

Blade Method Fitness – CrossFit

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Back Squat (10 Rep Max)

One of the hardest and most fun strength tests there is.. the 10 rep max! Take 15 minutes to work up to your heaviest 10 rep back squat. Percentage range for this squat gernerally falls between 70-80% of your heaviest 1 rep. The goal is to do tester sets of 4-6 reps leading up to your heaviest 10. Hopefully you will know around rep 6 weather or not is the weight you should Go for 10.. Coaches will be able to guide you along the whole time and give recommendations on when it’s time.

Leprechaun Dance (AMRAP – Rounds and Reps)

AMRAP 10:

8 DB Front Squat

8 DB Burpee

8 Toes to Bar

RX+ 50/35

RX 35/25/20

Scale: DB Load, DB Up Down, T2B to V-Ups or Suit Cases.

Metcon (Weight)

Virtual Fit: Strength

6 Sets: E2MOM

10 Bulgarian Split Squat Each Leg

-Hold KB OR DB suit case style on the same side as the working leg. If no weight then do :03 Tempo lowering each rep.

Metcon (AMRAP – Rounds and Reps)

Leprechaun Dance: Virtual Fit

AMRAP 10:

8 Goblet Squat

8 Burpee

8 V-Ups

*Use any load available for goblet squats, post load to notes.