08-14-19

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

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Clean Pull + Hang Power Clean + Power Clean (6 Sets X 1 Complex: Every :90-Building )

1 clean pull + 1 hang pc + 1 pc
Suggested %

60-65-70-75-80-85%

Of Power Clean

Aurora Borealis (AMRAP – Rounds and Reps)

AMRAP 10

RX+

30 Double Unders

5 Power Clean 185/125

RX

30 Double Unders

5 Power Clean 155/95

M50+

30 Double Unders

5 Power Clean 135/75 55+ 115/65 60+ 85/45

Scale: DU to 2 for 1 SU (60), PC load to ~ 70%
*1 Year Re-Test

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Forearm Smash w/ ball OR BB: 5 min per side

4. Wall Splits: 5 min hold