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WOD

08-24-20

By August 24, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Back Rack Lunge (5 Sets X 6 Reps: E2MOM )

Perform 6 back rack lunges alternating legs each rep, building in load each round. Suggested starting load ~50-55% of back squat 1RM. Record heaviest set.

Breaking Bad (AMRAP – Rounds and Reps)

AMRAP 12:

2,4,6,8,10…

Wall Ball

Hang DB Snatch

RX+ 20/14(10ft) – 50/35

RX 14/10 – 35/25/20

M55+ 10/6 30/15

Scale: WB & DB load.

Score = # round completed plus reps. Ex; if you complete the round of 18 and perform 20 WB & 6 DB Snatch your score will be 18 + 26

Metcon (Weight)

Virtual Fit: Strength

5 Sets: E2MOM

6 Paused Bulgarian Split Squat ea leg

-Pause :02 in the bottom of ea rep. Hold DB/KB Suitcase style.

Metcon (AMRAP – Rounds and Reps)

Breaking Bad: Virtual Fit

AMRAP 12:

2,4,6,8,10…

Goblet Thruster

Hand DB/KB Snatch

RX+ 50/35

RX 35/25/20

Scale: DB/KB Load.

Score = # round completed plus reps. Ex; if you complete the round of 18 and perform 20 Goblet Thrusters + 6 snatch your score will be 18 + 26

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side