Monday

CrossFit Blaze – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

— bike/row :90 sec or run 250m

— 5 muscle clean

— 5 push press

— 5 barbell good morning

— 5 snatch balance

— 5 low ring transition

— 5 jumping ring dip

Strength

Clean and Jerk (4 sets of 3 reps working up )

WOD

Metcon (Weight)

EMOM 20mins

— Min 1: 5 Clean and Jerk

— Min 2: 5 Strict Pullups, 10 Pushups, 10 KBS

— Min 3: 5 Power Snatch

— Min 4: 5 Ring Dips, 10 DB shoulder Press, 10KBS

Lvl 1: 75/66,

Lvl 2: 115/75,

Lvl 3: 135/95, 2 Round of Nate ( 2MU, 4 HSPU, 8 KBS 70/53)

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