Monday

CrossFit Blaze – CrossFit

Warm-up

Warmup- Snatch / MU (No Measure)

800m Run or Row

Then

2-3 rounds

5 Jumping Ring Dips

7 PVC OHS

5 Low Ring Transitions

5 Hang Squat Snatches

Strength

Hang Snatch + OHS + Snatch (1-1-1-1-1)

Work on techniuque

WOD

Scaled Amanda (Time)

18-14-10

Pullups

Ring Dips

9-7-5

Squat Snatch

Lvl 1- Ring Rows, Bench Dips, 75/55 ( May Power Snatch)

Lvl 2- Bar or Ring Dips, 95/65, (May PS)

Lvl 3- See Below Amanda

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Finisher

Fin -Midline 1 (No Measure)

Tabata 2 min

L-Sits or tucks

Tabata 2 min

Ankle Biter

3×10

Back Extentions or RH Ext

Band Pull Aparts