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WOD

09-01-20

By September 1, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Push Press (6 Sets X 3 Reps: E2MOM-Building)

Athletes choice on loading. You may build in load each set working up to a heavy set of 3.. Or stay at the same load across all sets working at ~ 70-80%.

*Adjust sets and reps

Alex Hawke (AMRAP – Rounds and Reps)

AMRAP 10:

10 Push Press

30 Double Unders

10 Toes to Bar

RX+ 115/75 RX 95/65 M45+ 75/55 M55+ 65/45

RX = 30 DU OR 60 Single Unders Scored 2for1

Scale: PP load, T2B to knees to chest, KKR OR V-Ups.

Metcon (Weight)

Virtual Fit: Strength

EMOM 10:

Even: 6 SA DB Push Press ea side

Odd: :30 Hollow Body Hold

Metcon (AMRAP – Rounds and Reps)

Alex Hawke: Virtual Fit

AMRAP 10:

10 DB Push Jerk

30 Double Unders

10 V-Ups

RX+ = 50/35

RX = 35/25/20 30 DU OR 60 Single Unders

Scale: V-Ups to Suit cases

Cool Down

1. 5-10 min bike or walk

2. 3 POS Shoulder Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Calf Smash w/ KB: 5 min ea side