CrossFit Blaze – CrossFit

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Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope


Front Squat (3 x 3 > 85 % of 1RM (Same Weight))


Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 barbell front squats (@50% of load used for front squats today)

7 ring rows (hardest variation able performed unbroken)

9 burpees over bar


Fin- Calf Raise, Split Squat, Snatch Deadlift (Weight)

1a) Single Leg Calf Raise on plate – Knee straight

(20X0) 3 x 8 reps

– Load if able

1b) Rear Foot Elevated Split Squat

3 x 8 (20X0)

– Load with dumbbells

1c) Reverse Snatch Deadlift

3 x 3 (20X0)

– Bar path should be the same as your snatch. Don’t load so heavy that you lose technique

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