CrossFit Blade, CrossFit Blade North – CrossFit
EMOM 10: 1 Clean- Building for Load (10 Rounds for weight)
EMOM 10: 1 Clean Building
RX+
Squat Clean for Load
RX
Power Clean for Load
*Perform 1 clean EMOM for 10 minutes. Athletes choice on loading, can build in load across all sets or stay at 1 load across.
Will Smith (Time)
RX+
3 Rounds:
75 Double Unders
15 Toes to Bar
10 Squat Cleans 135/95
RX
75 Double Unders OR 150 SU
10 Toes to Bar M60+ KKR
10 Squat Clean 115/75 M50+ 95/65 M60+ 75/45
SADPTD
75 Bull Whip
15 Hip Raises
10 DB Clean 25
Scale: T2B to KKR, SquatClean to Power Clean
*10 min timecap- Hitting Timecap removes RX/+
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Lat Floss: 3 min per side
