Blade Method Fitness – CrossFit
Overhead Squat (12 Minutes to a heavy 3)
Start with an empty Barbell. When the clock starts begin performing OHS Triples until you reach your heaviest 3.
Front Squat (12 Minutes to a heay 3)
In place of OVHS.
2020 Legends Qualifier 20.1 (Time)
RX+
24 Box Jump Overs
21 Wall Balls
18 Overhead Squats
21 Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Box Jump Overs
15 Wall Balls
12 Overhead Squats
RX+BB: 135/95 WB: 20/14 BJ: 24/20
RX BB: 95/65 WB: 14/10 BJ: 24/20 (Step)
55+ F/55# 60+F 45 65+ 75/35
Scale: OVHS to Front Squat, WB to Air Jump Squat, Box Height.
Metcon (Weight)
VIRTUAL FIT: STRENGTH
5 Sets: E2MOM
10 Bulgarian Split Squat ea leg
-Object to be held suitcase style opposite of front working leg.
-Same Load as last week.
Metcon (Time)
VIRTUAL FIT: Legends 20.1
24 Box/Chair/Cooler Jump Overs
21 jumping Lunges
18 Goblet Thrusters
21 Box Jump Overs
18 Jumping Lunges
15 Goblet Thrusters
18 Box Jump Overs
15 Jumping Lunges
12 Goblet Thrusters
RX+ 50/35
RX 35/25/20
Cool Down
1. 5-10 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
