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WOD

08-03-20

By August 3, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

15-20 DU/SU/BH

3 BB Squat Clean

6 BB C&J

5 BB Thruster

2 Sq Clean

2 C&J

2 Thruster

To working load

#BACASTRONG8 (AMRAP – Rounds and Reps)

8 Rounds: AMRAP 2

19 Double Unders OR Bar Hops

3 Squat Cleans

6 Clean & Jerk

5 Thrusters

-1 minute rest btwn rounds

RX+ 135/95

RX 115/75

M45+ 95/65

M55+ 75/55

M60+ 65/45

Scale: Load for ea movement. Bar Hops to 38 Single Unders.

*Rounds pick up where you left off.
8-2-2019 was the day that changed Anthony and his family’s life forever, and sent a shockwave through an entire community of people that love him. His diagnosis of Mantle Cell Lymphoma 1 year ago marked the beginning of the greatest fight of his life and today, 1 year later by the grace of God Anthony is Cancer free!

#BACASTRONG8: Virtual Fit (AMRAP – Rounds and Reps)

8 Rounds: AMRAP 2

19 Double Unders OR Object Hops

3 DB/KB Squat Cleans

6 DB/KB Clean & Jerk

5 DB/KB Thrusters

-1 minute rest btwn rounds

RX+ 50/35

RX 35/25/20

Scale: Object Hops to 38 Single Unders.

*Rounds pick up where you left off

Metcon (AMRAP – Rounds and Reps)

#BACASTRONG8: BODYWEIGHT

8 Rounds: AMRAP 2

19 Object Hops

3 Air Squats

6 Jump Squats

5 Object Thrusters

-1 minute rest btwn rounds

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