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WOD

11-04-20

By November 4, 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 Clean 1st Pull

5 BB Clean Pull

5 BB Power Clean

5 BB Push Press

5 BB Push Jerk

Warm Up to Working Load

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. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side