Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Michael & Dwight (AMRAP – Rounds and Reps)
AMRAP 24: Partner WOD
RX+
12 Power Snatch 115/75
16 FR Step Back Lunges 115/75
30′ HS Walk ea
100m Sprint ea
RX
12 Power Snatch 95/65 M45+ 85/55 M55+ 75/45
16 FR Step Back Lunges 95/65 45+ 85/55 55+ 75/45
60′ Bear Crawl ea OR 30′ HS Walk
100m Sprint ea
Scale: PS/Lunge Load, BW lunges, Bear Crawl to 30′, 100m sprint to 8/6 Cal Bike
Metcon (AMRAP – Rounds and Reps)
Michael & Dwight: Virtual Fit
AMRAP 24:
RX+
8 DB Snatch 50/35
8 Goblet Step Back Lunge 50/35
30′ HS Walk
100m Sprint
:60 Rest
RX8
DB Snatch 35/25/20
8 Goblet Step Back Lunge 35/25/20
60′ Bear Crawl
100m Sprint
:60 Rest
BODYWEIGHT:
8 Tuck Jumps
10 Jumping Lunge
30′ HS Walk OR 60′ Bear Crawl
100m Sprint
:60 Rest
Cool Down
1. 5 min bike
2. Hamstring Floss: 2 min ea side
3. 3 POS Shoulder floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
