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WOD

07-07-21

By July 7, 2021No Comments1 min read

Announcements

Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

30-40 Jump Rope

5 BB Clean Pull

5 BB Muscle Clean

5 BB Power Clean

5 BB Front Squats

30-40 Jump Rope

Warm Up to starting clean load

Missle Lock (6 Rounds for weight)

6 Rounds: Every 4 Minutes

RX+

75 Double Unders

6-5-4-3-2-1

Squat Clean For Load

RX

150 Single Unders

6-5-4-3-2-1

Squat Clean For Load

Scale: Power Clean for Squat Clean.

*Cleans are TNG reps

Missle Lock (6 Rounds for weight)

6 Rounds: Every 4 Minutes

RX+

75 Double Unders

6-5-4-3-2-1

Squat Clean For Load

RX

150 Single Unders

6-5-4-3-2-1

Squat Clean For Load

Scale: Power Clean for Squat Clean.

*Cleans are TNG reps

Clean

Clean

Clean

Clean

Clean

Clean

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Calf Smash w/KB: 5 min ea side