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