Throwdown Thursday
CrossFit Blaze – CrossFit
Warm-up
Warmup Pain Free Squat (No Measure)
1 min – Jump Rope
10 Frog Jumps to Prayer Squat
10 Close Stance OHS w/ PVC
100m Jog
10 Lunges w/ Twist
10 Single Leg DL w/ KB
1 min – Jump Rope
Strength
Hang Snatch (Work to a heavy set of 3)
May be Power or Full
If you cannot Snatch then perform hang cleans
WOD
Metcon (Time)
Teams of 2 or 3
For Time (20 Minute Cap):
50 Hang Power Snatches (75/55)
75/50 Calorie Row
30 Hang Power Snatches (95/65)
50/35 Calorie Row
15 Hang Power Snatches (115/85)
25/20 Calorie Row
10 Rope Climbs
15 Hang Power Snatches (115/85)
25/20 Calorie Row
30 Hang Power Snatches (95/65)
50/35 Calorie Row
50 Hang Power Snatches (75/55)
75/50 Calorie Row
Finisher
Tabata Birds and Bugs (No Measure)
Bird Dog Plank (R)
Dead Bugs
Bird Dog Plank (L)
Dead Bugs
