Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing a Hero Wod.
Mel and Andy
Warmup:
500 m row
Mobility:
CS/dynamic stretch
B warmup:
3 rounds of
10 goblet squats
10 snatches
10 push ups
10 kb situps
Workout warmup:
5x3 Dead lifts working up to a heavy triple
Workout:
CrossFit Games Open 11.2
15-Minute AMRAP of:
9 Deadlifts, 155 / 100
12 Push-ups
15 Box Jumps, 24″ / 20″
Endurance:
4 rounds for reps:
1 min goblet squats (20/12kg)
1 min kb swing (20/12kg)
1 min DU's
1 min KB or DBsingle arm push press, alternate arms every 5 reps (20kg/12kg)
1 min cal row
3 min to run 400m
Repeat on the 8 min for 4 rounds
O lift:
Cleans:
5 rounds of:
2 clean pulls + 2 power cleans + 2 hang power cleans + 2 squat cleans
Start at 70% of your max power clean.
Skill:
5 rounds:
15 GHD Sit ups
10 kipping dips on fixed bars