WOD

04-12-19

By April 12, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

1 Round:

1 Min Bike :20 Mod :20 Hard :20 Easy

10 DB Snatch (alternating)-Warm Up Load

10 Box Step Ups- Bodyweight

5 Right/Left DB HCJ- Warm Up Load

10 Walking Lunges- Bodyweight

1 Round:

1 Min Bike :20 Mod :20 Hard : 20 Easy

10 DB Snatch- Working Load

10 Box Step Ups- Warm UP OR Working Load

5 Right/5 Left DB HCJ- Warm UP Load

10 Walking Lunges- Warm Up OR Working Load

Richard & Kahlan (AMRAP – Rounds and Reps)

AMRAP 24: Partner WOD

24 DB Snatch

24 DB Box Step Ups

24 DB Hang Clean & Jerk

24 DB SA OVH Walking Lunge

*Every 4 Minutes 30/24/27 Calorie Bike- Workout Starts with Bike

RX+ = 50/35- 24/20″

RX = 35/20- 24/20″

M60+ = 30/15- 20/16″

Scale: DB load for ea movement. Goblet squat for lunge

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigeon Stretch: 3 min per side

5. Shoulder Floss: 3 min per side