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WOD

11-22-21

By November 22, 2021No Comments

Blade Method Fitness – CrossFit

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Overhead Squat (5 Sets X 3 Reps: E2:30 )

Athlete’s choice on loading. Can build or stay at same load across all sets.

Front Squat (5 Sets X 3 Reps: E2:30)

In place of OVHS

Mugatu (AMRAP – Reps)

AMRAP 8

RX+

30 Overhead Squats 115/80

30 Bar Facing Burpee

20 OVH Squats

20 Bar Facing Burpee

10 OVH Squats

10 Bar Facing Burpee

5 OVH Squats

AMRAP Bar Facing Burpee

RX

30 Overhead Squats 95/65

30 Bar Facing Burpee

20 OVH Squats

20 Bar Facing Burpee

10 OVH Squats

10 Bar Facing Burpee

5 OVH Squats

AMRAP Bar Facing Burpee

M55+

30 Overhead Squats 65/45

30 Bar Facing Burpee Step Over

20 OVH Squats

20 Bar Facing Burpee

10 OVH Squats

10 Bar Facing Burpee

5 OVH Squats

AMRAP Bar Facing Burpee

Scale: OVHS load & or Front Squat, step over burpee or regular burpee.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

4. Pigeon Stretch: 3 min ea side