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
RD 1: RD 2:
4 @ ~70-75% 4 @ 75-80%
3 @ ~75-80% 3 @ 80-85%
2 @ ~80-85% 2 @ 85-90%
% can very by athlete choice. The goal is to increase load slightly on each SET of the 2nd round.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Scale: Thruster load, pull ups to Ring Row
*CROSSFIT BENCHMARK*
It’s been over 2 years since we’ve tested this benchmark workout.. Come in and see how much you’ve improved! Oh ya… Don’t drop the EMPTY Barbell:)
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
