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Friday 10/6/2017

Bladium Crossfit had 15 athletes competing at the Do More Charity Challenge last weekend. Their respective teams raised over $50,000 for their charities. 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 squats with plate. 45/25

10 ground to overhead with plate. 45/24

10 ring rows

set of dips

Workout Warmup:

12 min alternating EMOM:

1 hang squat clean-1 SC from ground, working up to workout weight.

Pullup Warmup

150 m run or row

Workout:

3 rounds for time:

400 m run

12 power cleans, 115/75, RX+ 135/95, RX++ 155/115

12 TTB

Lift:

Shoulder Press

Warmup to 60%, then sets of 5-5-3-2-1 working up to a heavy single.

Skill:

HSPU

15 strict-15 deficit-30 flat, kipping.

Earlier Event: October 5
Thursday 10/5/2017
Later Event: October 7
Saturday 10/7/2017