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