WOD

09-18-19

By September 18, 2019 September 19th, 2019 No Comments

CrossFit Blade, CrossFit Blade North – CrossFit

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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

Clean (1 X 1)

Power Clean (1 X 1)