Wednesday

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

Hang Squat Snatch (4 x 3 > 80% of 1 rep max snatch)

Hang Squat Snatch
Between sets perform 10 reps of Frog Glute Bridges

WOD

Metcon (AMRAP – Reps)

3 TOTAL ROUNDS OF: 60 SECONDS ON – 60 SECONDS OFF (18 TOTAL MINUTES)

1 minutes ON – AMRAP of:

Max double unders

Max wall balls

Max russian kettlebell swings

1 minutes OFF: Jog at aerobic threshold (get heart rate down prior to next set), attempt to maintain the same number of rounds and reps for each AMRAP

Lvl 1: Singles, 14/10, 35/25

Lvl 2: 20/14, 50/35

Lvl 3: 30/23, 70/53
***Minute 1 is max double unders followed by 1 minute of a light jog. Minute 3 begins max wallballs followed by 1 minute of light jogging. Minute 5 begins kettlebell swings etc…

Repeat for 3 rounds (18 total minutes)

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min

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