Max Out Monday

CrossFit Blaze – CrossFit

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Warm-up

Warmicon- Bootstrapper (No Measure)

3 rounds

— 200m Easy Jog

— 7 Single Leg Deadlift/Side

— 7 Bootstrapper

— 10 Pushups

Strength

Str – Laying Dumbbell Hamstring Curl / Banded DB RDLs Superset (Weight)

(Hamstring Focus Pre-Fatigue)

Every 3:00 x 4 Sets, perform…

15 Laying DB Hamstring Curls

–Immediately into–

15 DB RDLs (Against Bands)

Laying DB Hamstring Curls

youtu.be/j0FFmZU2sH4

Banded DB RDLs

youtube.com/watch?v=Uh72Xd9xS0c

Notes: Use a light-moderate band. String 1 band thru both DBs while stepping on it. Position the band on the thumb and index finger side of the dumbbells. Record DB weight.

Back Squat (3 sets of 12 reps ( 3s Down , 3s Up ))

Rest 2:00 between each set (GO UP EACH SET)

Rest 3-5mins

WOD

Metcon (Time)

Complete For Time: (10min cap)

200m Run

2 Power Cleans (185/125)

200m Run

4 Power Cleans

200m Run

6 Power Cleans

200m Run

8 Power Cleans

200m Run

10 Power Cleans

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 185/125

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps