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WOD

10-28-20

By October 28, 2020No Comments1 min read

Announcements

VOLUNTEERS NEEDED – November 7th – 8AM – 1 PM
Cactus Kids and Teens Competition, Sign Up:
https://competitioncorner.net/events/4336/volunteer

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

1 Min Bike: :20 mod :20 hard :20 easy

5 BB Hang Power Snatch

5 BB Hang Squat Snatch

1 Min Bike: :20 hard :40 Recover

-Proceed to warm up to starting snatch load

Fresh Squeezed (9 Rounds for weight)

3 Rounds: E3MOM

RX+

12/9 Calorie Bike

3 Hang Squat Snatch

3 Rounds: E3MOM

12/9 Calorie Bike

2 Hang Squat Snatch

3 Rounds: E3MOM

12/9 Calorie Bike

1 hang Squat Snatch

RX = 10/7 Calorie Bike, Power OR Squat, Squat is preferred.

Scale: Hang Clean for Snatch

Cool Down

1. Walk around building with friends

2. Pigeon Stretch: 3 min per side

3. Hamstring smash w/ roller or ball: 5 min per side

4. 3 POS Shoulder Floss: 3 min per side

Hang Snatch (1 X 3)

Hang Snatch (1 X 2)

Hang Snatch (1 X 1)

Hang Power Snatch (1 X 1)

Hang Clean (1 X 1 )