09-03-19

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

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Push Press (5 Sets X 5 Reps: E3MOM)

Work up to a heavy set of 5:

Suggested %

60-65%

65-70%

70-75%

75-80%

80-85%

Mercury Rising (AMRAP – Rounds and Reps)

AMRAP 10:

RX+

10 DB Clean & Jerk 50/35

10 Chest to Bar Pull Ups

RX

10 DB Clean & Jerk 35/20

10 Pull Ups

Scale: DB load, DB PC no Jerk, PU to Seated Ring Pull Up OR Ring Row.
Warm UP:

10 Lat Scap Swings

8 WU Load Clean & Jerk

8-10 Warm UP PU variation

6 Working Load C&J

Cool Down

1. 5-10 Min Bike

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Forearm Smash w/ball: 5 min per side