CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
2 Power Clean + 2 Push Jerk (EMOM 8 Perform 2PC + 2 PJ)
Perform TNG PC into TNG PJ
EMOM for 8 Minutes perform 2 Power Clean then 2 Push Jerks
Working Load ~ 65-70%. Today is for practicing speed and technique over heavy load.
The Lion King (AMRAP – Rounds and Reps)
AMRAP 8
RX+
10 Power Clean 135/95
12 Hand Release Push Ups
RX
10 Power Clean 115/75
12 HR Push Ups
M55+
10 Power Clean 95/65
12 HR Push Ups
Scale: PC load ~50-55%, Push Ups to Box
Cool Down
1. 10 Min Bike
2. Hamstring Floss: 3 min per side
3. Pec/Shoulder Floss: 3 min per side
4. Pec Smash w/ Ball: 5 min per side
5. Wall Splits: 5 min hold
