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WOD

11-03-21

By November 3, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 min bike- :60 mod :20 hard :40 easy

5 BB Clean Pull

5 BB Power Clean

5 BB Push Press

5 BB Push Jerk

Warm Up Clean and Jerk to 10-20lbs past working load

:20 Bike Hard :40 Recover

Bike-Grace-Bike-Grace-Bike (5 Rounds for time)

Min 0-5

1 Mile Bike RX 1/.8 Mile Bike

Min 5-10

30 Clean & Jerks +135/95 RX 115/75 M50+ 95/65 M60+ 75/55

Min 10-15

1 Mile Bike RX 1/.8 Mile Bike

Min 15-20

30 Clean & Jerks

Min 20-25

1 Mile Bike RX 1.8 Mile Bike

Scale: Bike Distance, C&J Load OR Kettlebell swing for C&J

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

1. 400m Walk

2. Hamstring Floss: 3 min ea side

3: 3 POS Shoulder Floss: 3 min ea side

4. Pigeon Stretch: 3 min ea side