Two WOD Tuesday

CrossFit Blaze – CrossFit

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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

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

Two WOD Tuesday’s

Metcon (AMRAP – Reps)

15min EMOM

Min 1: Run 200m

Min 2: 10 Pull-Ups + 10 Push-ups

Min 3: 25 Air Squats

Rest 15-20min

10min AMRAP

10 Power Cleans

10 Burpees

Lvl 1: Ring Rows, 75/55

Lvl 2: 95/65

Lvl 3: 135/95

Metcon (AMRAP – Reps)

15min EMOM

Min 1: Run 200m

Min 2: 10 Pull-Ups + 10 Push-ups

Min 3: 25 Air Squats

Rest 15-20min

10min AMRAP

10 Power Cleans

10 Burpees

Lvl 1: Ring Rows, 75/55

Lvl 2: 95/65

Lvl 3: 135/95

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