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WOD

11-24-21

By November 24, 2021No Comments

Blade Method Fitness – CrossFit

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Five Alive (3 Rounds for weight)

15 Total Minutes: One lift transition into next

1. 5 Minutes to Establish 1RM Power Snatch

2. 5 Minutes to Establish 1RM Power Clean

3. 5 Minutes to Establish 1RM Deadlift

*Athletes will begin with an unloaded Barbell and begin working toward their 1RM power snatch, once the 5 miinutes is up, athletes can either attempt the load that is on the barbell for their 1st power clean attempt or de-load the barbell for their 1st attempt. After the 2nd Five minutes is up, athletes can attempt or add to the already loaded barbell for their Deadlift attempts.

John Cusak (AMRAP – Reps)

Amrap 10

RX+

10 Power Snatch 135/95#

20 Power Clean 185/135#

30 Deadlift 275/185#

RX

10 Power Snatch 115/75#

20 Power Clean 155/105#

30 Deadlift 225/155#

-once deadlifts are complete strip bar and begin again at PS.

Scale: Scale all loads to 60%

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Wall Splits + nose breathing: 5 min hold

Power Snatch (1 X 1)

Power Clean (1 X 1 )

Deadlift (1 X 1 )