Wednesday

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

Strength

Hang Clean + Jerk (EMOM 10mins x 2-3 Reps per min (Work UP))

Jerk may be anyway overhead

WOD

Metcon (AMRAP – Rounds and Reps)

How many rounds can you do in 13 minutes of:

Rx

10 Handstand Push-ups (15’s+ABMAT/10’s+ABMAT, 1st round strict)

30 Lunges (total steps)

50 Double Unders

Rx+

10 Handstand Push-ups (on DB’s; 1st round strict)

10 Pistols (each side)

100 Double Unders

Finisher

300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E