Monday Funday

CrossFit Blaze – CrossFit

View Public Whiteboard

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

Front squat + Jerk (3+1 ( work up for 5 sets))

From the rack, perform a front squat, then a jerk. Look at comment for rep scheme. It’s noted as Squats + Jerks, so a 1+1 would be 1 squat and then 1 jerk, a 2+1 would be 2 squats + 1 jerk

WOD

Metcon (Time)

5 Rounds

— 15 Toes to bar

— 12 DB box step over (24/20)

— 9 Power snatch

Lvl 1: K2C, 25/15, 75/55

Lvl 2: TTB, 35/25, 95/65

Lvl 3: 50/35, 115/75

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