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WOD

12-06-21

By December 6, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Overhead Squat (WAVE: 6 Sets E2MOM: 4-3-2 X 2)

2 Sets of 4-3-2- 6 Total Sets E2MOM

RD1: RD2:

4 @ ~70-75% 4 @ 75-80%

3 @ ~75-80%. 3 @ 80-85%

2 @ ~80-85%. 2 @ 85-90%

Front Squat (WAVE: 6 Sets E2MOM: 4-3-2 X 2 )

In place of OVHS

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale: Reg Burpee OR Up-Down, OVHS load ~50-55%, MU to Bar MU, CTBPU, PU, SRPU OR Ring Row.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3min ea side

3. Wall Quad Stretch: 3 min ea side

4. Pigeon Stretch: 3 min ea side