CrossFit Blaze – CrossFit

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Metcon (Time)

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 21 minutes of:

9 Box Jump-Overs

9 Kettlebell Goblet Squats

250m Run

CrossFit Blaze – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Back Squat (3×3 – Pick a heavy weight and do 3 sets of 3 reps)

WOD

Metcon (Time)

Death By Power Clean and Burpee Pullup

Complete 1 Power Clean and 1 Burpee over bar on the first minute, 2 Power Cleans and 2 Burpee over bar on the second minute, 3 Power Cleans and 3 Burpee over bar on the third minute, etc…until you can no longer complete the required reps.

then…

Complete for time:

Double Unders – 100 Reps

Lvl 1: 95/65- 300 singles

Lvl 2: 115/75

Lvl 3: 70% bodyweight

Finisher

CrossFit Blaze – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Back Squat (3×3 – Pick a heavy weight and do 3 sets of 3 reps)

WOD

Metcon (Time)

Death By Power Clean and Burpee Over bar

Complete 1 Power Clean and 1 Burpee over bar on the first minute, 2 Power Cleans and 2 Burpee over bar on the second minute, 3 Power Cleans and 3 Burpee over bar on the third minute, etc…until you can no longer complete the required reps.

then…

Complete for time:

Double Unders – 100 Reps

Lvl 1: 95/65- 300 singles

Lvl 2: 115/75

Lvl 3: 70% bodyweight

Finisher

300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E

CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Strict Press (5-5-5-5-5)

WOD

CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Strict Press (5-5-5-5-5)

WOD

Finisher

CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Strict Press (5-5-5-5-5)

WOD

Freestyle Fran (Time)

45 reps of each for time:

Thrusters

Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Lvl 1: 75/55

Lvl 2: 95/65

Lvl 3: 115/75

Finisher

Plank Finisher (No Measure)

5:00 Total Plank Time in as few sets as possible.

CrossFit Blaze – CrossFit

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Warm-up

Warm-up A (No Measure)

2 Rounds of:

1 Minute of jump rope

1 minute of light kettlebell swings

Followed by

1 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Skill

Turkish Get Up (2 reps for 12 mins EMOM)

WOD

Stations of Time (No Measure)

4 rounds

of :45/:15s Work/Rest

Row

Ball Slams

Sledgehammers

Battle Ropes

Rest 1min

Finisher

Core Tabata Mix-Up (No Measure)

DB/KB Oblique Crunches

Flutterkicks

Rocking Planks

Jack Knives

CrossFit Blaze – CrossFit

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Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

10 Lunges w/Knee Hug

100m Run

Strength

Deadlift (90% of last weeks 5rep for 3 sets of 5 reps )

WOD

Metcon (Time)

Complete 7 Rounds for time:

Power Cleans – 3 Reps

Push Ups – 5 Reps

Sprint 100m

Lvl 1: 95/65, Elevated PU/ Reg Pu

Lvl 2: 135/95, Ring or Paralette PU

Lvl 3: 165/110, Clapping PU

Finisher

Easy abs (No Measure)

50-100 ab mat situps

CrossFit Blaze – CrossFit

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Warm-up

Warm up Oly 2016 (No Measure)

500m Run or Row Buy-In

2 rounds For WARM UP

10 PVC Passthroughs

6 Overhead Lunges w/ PVC

6 Clean grip snatches w/ PVC

6 Overhead squats w/PVC

10 Mixed hand placement push ups

Strength

Power snatch from Power position (3-3-3-3-3-3)

WOD

Metcon (Time)

Complete 4 rounds of:

KBS – 10 reps

Toes to Bar – 15 reps

Double Unders – 30 reps

Lvl 1: 35/20, Ab-Mat Situps, 60 Singles

Lvl 2: 53/35, TTB or K2C,

Lvl 3: 70/53, DU

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – V-ups

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min

CrossFit Blaze – CrossFit

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Warm-up

Instructor Lead (No Measure)

WOD

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here