Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Timon & Pumbaa (AMRAP – Rounds and Reps)
AMRAP 22: Partner WOD
RX+
6 Deadlift 295/195
10/8/9 Bar Muscle Ups
14 Handstand Push Ups
18 Box Jump Overs 24/20″
RX
6 Deadlift 245/165
20/16/18 CTBPU
14 1 AM HSPU OR 4 Wall Walks
18 Box Jump Overs 24/20
M50+
6 Deadlift 205/125 60+ 165/85
20/16/18 Pull Ups
14 1 AM HSPU OR 4 Wall Walks
18 Box Jump Overs 20/16″
Scale: DL Load ~ 70%, PU to Seated Ring Pull Ups OR Ring Row, Wall Walks to Push Ups, Box Height OR Step Overs.
Metcon (6 Rounds for time)
Timing & Pumba: Virtual Fit
6 Rounds: E4MOM
6 DB/KB Deadlift
8 DB/KB Snatch
10 Push Ups
12 Box Jump
RX+ 50/35-24/20″
RX 35/25/20-24/20″
Scale: push ups to elevated position, box jump to tuck jumps
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Forearm Smash w/ ball: 5 min per side
