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WOD

11-27-19

By November 26, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

1 Min Bike :20 mod :20 hard :20 easy

5 BB Snatch 1st Pull (just above knee)

5 BB Snatch Pull

5 BB Muscle Snatch

5 BB BTN Push Press

5 BB Power Snatch

Warm Up to working load

Bike-Isabel-Bike-Isabel-Bike (5 Rounds for time)

Min 0-5

1 Mile Bike RX 1/.8 Mile Bike SADTP = .6 Mi Bike

Min 5-10

30 Snatches + 135/95 RX 115/75 M50+ 95/65 SADPTD: 45 M60+ 75/35

Min 10-15

1 Mile Bike RX 1/.8 Mile Bike SADTP = .6 Mi Bike

Min 15-20

30 Snatches

Min 20-25

1 Mile Bike RX 1/.8 Mile Bike SADTP = .6 Mi Bike

Scale: Bike Distance, PS load, PS to Power Clean

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Record 1st Isabel score from Isabel esta loca

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Wall Splits: 5 min hold