Blade Method Fitness – CrossFit
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
