Athlete of the Week: Dave Bunce
Dave is a long time member of Blaze. He travels every week but still makes it to CrossFit whether he is in town or not.
“Dave”
5 rounds
500m Run
40 Push-Ups
30 Air Squats
20 Burpees
10 Pull-Ups
Today's WOD
Fun Friday
CrossFit Blaze – CrossFit
Warm-up
Warmicon- FS/Thruster Warmup (No Measure)
1:00 Jump Rope
Banded Walks (Zombie, Lateral, Monster)
EMOM 8 min
— Min 1:Row 10 Cal
— Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)
Strength
Power Snatch (Work to heavy double ( Clean if you cannot snatch))
WOD
Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
60/35 Calorie Row or 800m Run
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
60/35 Calorie Row or 800m Run
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
*Separated by efforts on the rower, we have 3 rounds of 3 movements for 3 times through
*You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the row calories
*Your score is total time it takes to complete the workout
*We expect this workout to take between 15-25 minutes to complete
Finisher
Weighted Plank (5 sets of planks anywhere from :30-1min each)
have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank
Related
