Skip to main content
WOD

07-27-20

By July 27, 2020No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Back Squat (1 Rep Max)

Starting with an empty barbell, in 15 minutes work up to a 1 rep max. Expect 3-5% more than your 3 rep max from last week.

OPTONAL INSTEAD OF 1RM:

5 Sets: X 3 Reps Building to ~ 80-85%

E3MOM. Adjust sets and reps in scoring

Dulce Periculum (AMRAP – Rounds and Reps)

AMRAP 12:

RX+

25 Wall Balls 20/14(10ft)

20 Toes to Bar

15 KBS 70/53

RX

25 Wall Ball 14/10 M60+ 10/6

20 KKR OR 10 T2B Scored 2for1

15 KBS 53/35 M60+ 44/26

Scale: WB load, Goblet Squat, KKR to V-Ups OR Suit cases, KB load, KBS to KB Russian Swing.

Metcon (Weight)

Virtual Fit: Strength

6 Sets: E2MOM

3 Tempo Goblet Squat + 3 Split Squats ea leg

:05 Down

:05 Hold in Bottom

+ 3 Split Squats Each Leg

*Choose any load to be held in the goblet position

Metcon (Weight)

Virtual Fit: Strength

6 Sets: E2MOM

3 Tempo Goblet Squat + 3 Split Squats ea leg

:05 Down

:05 Hold in Bottom

+ 3 Split Squats Each Leg

*Choose any load to be held in the goblet position

Metcon (AMRAP – Rounds and Reps)

Dulce Periculum: Virtual Fit

AMRAP 12:

25 Goblet Thruster

20 Alternating Leg V-Ups

15 DB/KB Swing

RX+ 50/35 RX 35/25/20

BODYWEIGHT:

AMRAP 12:

25 Jumping Air Squats

20 Alternating Leg V-Ups

10 Reverse Burpees

25 Jumping Air Squats

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