CrossFit Blade – CrossFit
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
