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By July 22, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit


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Back Squat (10 Minutes to Heavy Single)

Starting with an empty barbell, in 10 minutes work up to a heavy single for the day. No misses.

Kutschbach (Time)

7 Rounds for time of:

11 Back Squats, 185#

10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
Female RX= 125/95

Scale: BS load ~55-60% of HS, Front Squat for Back Squat if unable to get bar overhead to shoulders.

Scale1: 165/115-115/85

Scale2: 155/105-105/75

Scale3: 135/95-85/65

Scale4: 115/75-75/55-65/45

*25 Min Time Cap


After Back Squat:

10 Barbell Strict Press

8 Barbell Push Press

6 Barbell Push Jerk


2 Sets X 5 Reps Warming up to Working Jerk Load.

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side