Skip to main content
WOD

08-19-20

By August 19, 2020No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

Bike :20 mod :20 hard :20 easy

10 BB hang power snatch

Bike :20 Hard :40 Recover

Warm Up to starting HPS Load

The Operator (10 Rounds for weight)

10 Rounds: Every 3 minutes

RX+

12/9 Calorie Bike

3 Hang Power Snatch For Load

RX

10/8 Calorie Bike

3 Hang Power Snatch For Load

Scale: Bike Cals ~:30-:40 Sec.

Hang Power Snatch (1 X 3 )

Metcon (10 Rounds for reps)

The Operator: Virtual Fit

10 Rounds: E3MOM

-2 Minutes to Complete:

100m Sprint OR 10/8 Calorie Bike

AMRAP Hang DB Power Snatch in remaining time

-1 min rest btwn rounds

RX+ 50/35

RX 35/25/20

Cool Down

1. Hamstring Floss: 3 min per side

2. Hip Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Seated Forward Fold: 5 min hold + nose breating