Finally Friday

CrossFit Blaze – CrossFit

We will be posting an extra No equiptment WOD for anyone at home while any concerns are still around. Keep the fitness going !

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NO EQUIPTMENT- HOME WOD

Metcon (Time)

100 Burpees for time

Every 25 Burpees stop and perform

25 V-Ups

400m Run

Warm-up

Warm- GainZ 2 Upper (No Measure)

2 Rounds of…

5 Reps each arm Half-Kneeling Shoulder CAR

youtu.be/UcKIwLfE1_s

(no added weight necessary)

15 Reps of Overhead Bandy Tricep Extensions

youtu.be/ioMF-2ErRLw

15 Reps of Seated Bandy Pull-Downs

Strength

Gainz – Tempo Bench Press (Weight)

(Heavy Mechanical Loading/ Peak Tension)

Set 1: 15 Tempo Reps (3s Down, 3s Up)

Set 2: 12 Tempo Reps (3s Down, 3s Up)

Set 3: 10 Tempo Reps (2s Down, 2s Up)

Set 4: 10 Tempo Reps (2s Down, 2s Up)

Set 5: 10 Heavy Reps –drop 30%– 10 Reps –drop 30%– MAX Reps to Failure (use spotter if available)

Notes: Rest 2:00 between sets.

Scoring: Load

Strength 2

Gainz – Alternating Floor Press DB/ Max Band PU (AMRAP – Reps)

4 sets of

12 Alternating DB Floor Press or Bench

into

Max Banded Resisted Pushups

Rest 2 minutes between sets (Record Lowest Number of Pushups)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Rope Climbs (15′)

12 Dumbbell Hang Clean and Jerks (50/35)

21 AbMat Sit-ups

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