WOD

07-10-19

By July 10, 2019 No Comments

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

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2 Power Clean + 2 Push Jerk (EMOM 8 Perform 2PC + 2 PJ)

Perform TNG PC into TNG PJ
EMOM for 8 Minutes perform 2 Power Clean then 2 Push Jerks

Working Load ~ 65-70%. Today is for practicing speed and technique over heavy load.

The Lion King (AMRAP – Rounds and Reps)

AMRAP 8

RX+

10 Power Clean 135/95

12 Hand Release Push Ups

RX

10 Power Clean 115/75

12 HR Push Ups

M55+

10 Power Clean 95/65

12 HR Push Ups

Scale: PC load ~50-55%, Push Ups to Box

Cool Down

1. 10 Min Bike

2. Hamstring Floss: 3 min per side

3. Pec/Shoulder Floss: 3 min per side

4. Pec Smash w/ Ball: 5 min per side

5. Wall Splits: 5 min hold