Monday

CrossFit Blaze – CrossFit

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

Thruster (Work up to a heavy set of 3.3 )

3.3 = Perform 3 reps. Rest bar for 10 seconds then perform 3 more reps

WOD

The Mooch (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9 minutes of:

Back Squats – 3 Reps

Pull Ups – 6 Reps

Push Ups – 9 Reps

Scale Back Squats use 70% of 1RM

Lvl 1: Use 50% of 1RM

Lvl 2: Use 70% of 1RM

Lvl 3: 225/185

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min