CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

1 Min Bike-moderate

3 clean pulls +

3 hang power clean +

3 cleans +

3 Strict press + 3 pus press + 3 PJ + 3 split jerk

RD2: :45 Bike- Harder

Warm up 2 power clean + 2 jerks

RD3:

:30 Bike Sprint

Warm up 2 power clean + 1 jerk

-take one more clean complex warm up if needed.

Fight For Your Right (8 Rounds for weight)

8 Rounds: Every 3 Minutes

RX+

15/12 Calorie Bike

2 TNG Clean + Jerk

RX

12/8 Calorie Bike

2 TNG Clean + Jerk

M55+

10/7 Calorie Bike

2 TNG Clean + Jerk

*Cleans can be performed as power clean or squat clean as long as they are touch & go reps. Jerk can be a push jerk or a split jerk as long as the feet are returned back to under the hips with the barbell locked out over head. **No jerk scale to 2 TNG cleans.

Clean and Jerk

Power Clean and Push Jerk

Power Clean + Jerk

2 Power Clean + Push Jerk

2 PC + PJ