CrossFit Blade, CrossFit Blade North – CrossFit
Back Squat Ladder: E3MOM 10-8-6-4-2 (5 Rounds for weight)
5 Sets E3MOM @ Choose Load
10-8-6-4-2
*Athletes choice on loading
Suggested % for ea RD:
RD of 10 @ 65-70%
RD of 8 @ 70-75%
RD of 6 @ 75-80%
RD of 4 @ 80-85%
RD of 2 @ 85-95%
SADPTD: = Bench Press
Mord-Sith (Time)
5 Rounds:
RX+
20 Wall Ball 20/14(10ft)
50 Double Unders
RX
20 Wall Ball 14/10 60+ 10/6
40 Double Unders
SADTPD:
20 7′ Wall Ball 14#
50 Bull Rope
Scale: WB Load/#, DU to 100 Single Unders
Back Squat (Best effort from ladder)
Record Best effort from Ladder.
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Shoulder Floss: 3 min per side
