Skip to main content
WOD

5-20-20

By May 20, 2020No Comments1 min read

CrossFit Blade – CrossFit

View Public Whiteboard

Hang Power Clean + Push Jerk (8 Minutes to moderately heavy single)

The key today is moving well up to a moderately heavy load. At no point should form and technique compromise in order to gain more load.

Capital Gains (AMRAP – Rounds and Reps)

5 Rounds:

AMRAP 2:

8 Bar Over Burpee

4 Hang Power Clean & Jerk

-2 min rest

RX+ 165/115

RX 135/85

M45+ 115/75

M55+ 95/65 Step Over Burpee

M60+ 85/45 Reg Burpee

*Rounds pick up where you left off

Scale: HPCJ load, Burpee to Up Down OR 8/6 Cal Bike

Metcon (AMRAP – Rounds and Reps)

Capital Gains: Virtual Fit

5 Rounds:

AMRAP 2:

8 Bar/DB Over Burpee

4 Hang Power Clean & Jerk

-2 min rest

RX+ 165/115

RX 135/85

M45+ 115/75

M55+ 95/65 Step Over Burpee

M60+ 85/45 Reg Burpee

RX+ 2 X DB 50/35

RX 2 X DB 35/25/20

*Rounds Pick Up where you left off

Scale: HPCJ load, Burpee to Up Down

Cool Down

1. 5 min walk/bike/row

2. 3 POS Shoulder Floss: 3 min per side

3. Forearm Smash w KB/Ball/Roller: 5 min per side

4. Wall Splits + Nose Breathing: 5 min hold