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WOD

11-10-21

By November 10, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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MW: 6 Sets E2MOM: 40 DUs + 3 TNG Snatch (6 Rounds for weight)

6 Sets: E2MOM

RX+ 40 Double Unders OR RX 40 BH 75 SU

3 TNG Snatch for load- Power OR Squat

Corn Pops (Time)

3 Rounds:

RX+

100 Double Unders

10 Hang Power Snatch 135/95

RX

75 Double Unders

10 Hang Power Snatch 115/75 M45+ 95/65 M50+ 75/55 M60+ 65/45

Scale: DU to 150 Single Unders OR 18/12 Calorie Bike/Ski, HPS load, Hang Power Clean for HPS

*10 minute time cap

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Calf Smash: 5 min ea side