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WOD

11-17-21

By November 17, 2021No Comments

Announcements

Thanksgiving – 6:00am 5K, 7:30am WOD RSVP in Wodify
Black Friday – 8:00-10:00am Open Gym

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

1 min row- moderate

10 BB Power Clean

10 Front Rack Openers

1 min row-hard

Proceed to warm up power clean to opening load

Home Alone (6 Rounds for weight)

6 Rounds: E4MOM

RX+

30/24 Calorie Row

5 TNG Power Clean for Load

RX

26/20 Calorie Row

5 TNG Power Clean for Load

Scale: Power Clean to Deadlift

*Athlete’s choice on loading, can increase across all sets, or stay at 1 load across.

Power Clean (1 x 5)

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Forearm Smash w/ ball: 5 min ea side