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WOD

07-31-19

By July 31, 2019No Comments1 min read

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

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Warm-up

RD1. :30 Bike-Moderate + 5 BB Clean Pull + 5 BB Power Clean

RD2: :30 Bike- Harder + 5 Warm UP load TNG Power Clean

RD3: :30 Bike- Hardest + 3 Warm UP load TNG Power Clean

-Continue to warm up to starting load

BIKECLEAN (8 Rounds for weight)

8 Rounds: Every 3 Minutes

RX+

15/12 Calorie Bike

3 TNG Power Clean For Load

RX

12/9 Calorie Bike

3 TNG Power Clean For Load

*Athletes will Bike for designated calories, when finished they will advance to the barbell to complete 3 TNG Power Cleans for total load. Athletes can stay at the same load throughout the 8 rounds or can increase load throughout. Score is load for the 3 reps completed each round.

**Scale Calories to finish at 1:15 or under
*1 YEAR RE-TEST

3 Rep TNG Power Clean (Heaviest 3 Rep TNG From BIKECLEAN)

Each rep comes from the floor and must be touch and Go with no reset. Each rep must show control with the weight on the shoulder and the elbow clearly in front of the bar.

Cool Down

1. Hamstring Floss: 3 min per side

2. Hip Floss: 3 min per side

3. Wall Splits: 5 min hold

4. Psoas Smash w/ Pso Rite OR KB: 5 min