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WOD

PC 12:1:2

By May 4, 2020No Comments1 min read

CrossFit Blade – Blade Method Barbell Club

As you work up to your maxes, use small 2-3 rep sets and no more than 5 sets of 10 to find your 10 RM or 5 RM… Remember No failures!

Please use Straps for the Deadlift and Rows

High Hang Power Snatch (Quality 5RM )

High into the pockets (upright Torso)
Work up to a quality 5 RM (this means do not break technique through all 5 reps)

then –

3-5 reps within 10% of the 5RM previously achieved.

Violent hip opening and shrug, speed speed speed

Snatch Deadlift Shrug (Quality 10RM)

Work up to a quality 10RM (do not break technique, no rounded backs, keep the bar tight to the body)

then-

10 x (-5% of 10RM achieved)

10 x (-10% of 10RM achieved)

* Use Straps

Bent Over Row (3 x 10)

Since you do not have a max for this, warm up with small sets and then find a weight that is doable for all 3 rounds with no Failures but is challenging.

*Use straps

Watch video

Reactive Jumps (5 x 2 (up to boxes))

Weighted Pull-ups (OPTIONAL 10RM)

Work up to a 10RM (chin over bar)

then-

2 x 90%

PanAm/Worlds – Ruskin

Tall Jerk (Mod by Feel 5×3)

From Shoulder (push directly under the bar with no dip or drive)

Behind The Neck Jerk (5 x 3 w/3sec hold in split)

5 x 3 @ 70% of split jerk